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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Friday, July 4th, 2014

photo (5)Fitness:
A. 5 sets:
DB bench Press or incline DB bench Press; 8-10 reps
Single Arm DB Row; 8-10 reps per side
B. 5 sets:
30 sec ring row + 30 sec hold top of ring row + 30 sec rest
30 sec pushup + 30 sec plank + 30 sec rest
30 sec GHD hip ext + 30 sec hold at top + 30 sec rest
C. 2 sets:
prone shoulder opener 1 min per side
Kossak lunge unweighted 10 per side

Health:
A. 5 sets:
DB bench Press or incline DB bench Press; 8-10 reps
Single Arm DB Row; 8-10 reps per side
B. 4-5 sets:
5 tough ring rows then hold for 15 sec + 1 min rest
5 perfect pushups then hold plank for 15 sec + 1 min rest
5 slow & controlled GHD hip ext then hold at top for 15 sec + 1min rest
C. 2 sets:
prone shoulder opener 1 min per side
Kossak lunge unweighted 10 per side

Performance:
Before Class – 3 sets:
1-2 heavy TGU each side
10-12 Glute Ham Raises
A. 5 sets:
Incline DB bench Press; 8-10 reps
Single Arm DB Row; 8-10 reps per side
B. 5 sets for reps:
30 sec single arm ring row ring row + 30 sec hold top of ring row + 30 sec rest (distribute evenly from side to side and fight to stay square)
30 sec ring pushup pushup + 30 sec FLR + 30 sec rest
30 sec GHD hip ext + 30 sec hold at top + 30 sec rest
C. 3 sets:
prone shoulder opener 1 min per side
Kossak lunge unweighted 10 per side
Rest as needed, then run 30 min outdoors at easy recovery pace, do 10 sun salutations before and after your run.

Coach’s Tips

Incline bench is the preference here but in larger classes flat bench will work just as well. Tempo should be control on the way down but fast up, with a slight pause at the top and bottom. Aim for a neutral grip, meaning not pronated, nor supinated, but somewhere in the middle.  The rows can be done hinged over, but even better would be using a box or bench to stabilize with the other knee and arm.

 

 

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