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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Friday, June 13, 2014

photo (1)
May PR’s!

Fitness:
A. Press, build to a heavy set of 3, then take off 10-20lbs and do 2 sets of 5 reps.
B. Ascending Knees to elbows ladder EMOTM:
Min 1: 1 rep K2E
Min 2: 2 reps K2E
Min 3: 3 reps K2E
See how far you can get…
C. 2 sets:
crab walk 1 gym length
1 min AD or row or Run
Eagle grip pass throughs 10 reps

Health:
A. Press, build to a heavy set of 3, then take off 10-20lbs and do 2 sets of 5 reps.
B. 5 sets:
Spiderman plank 8-10 reps
Farmer Carry 1 gym length or strict K2E 5 reps
C. 2 sets:
crab walk or skin the cat
1 min AD or row or Run
Eagle grip pass throughs 10 reps

Performance:
A. 3 sets:
L-Sit support on rings max effort
Double Unders max effort (give yourself a mulligan if you miss on the first few reps
B. Press, build to a heavy set of 3, then take off 10-20lbs and do 2 sets of 5 reps.
C.. Ascending ladder EMOTM, alternating K2E & HSPU
D. 3 sets:
skin the cat 3 reps
1 min AD or row or Run
Eagle grip pass throughs 10 reps
E. 30 minute recovery run ideally outdoors, unplugged.

Coach’s Tips

Our main focus today is strict overhead press.  If you have any issues that tend to be aggravated by overhead work, you can try dumbbells or incline bench. Work up to a heavy set of 3, then take some weight off and do a couple of sets of 5. For Part B, the buzzer will go off every minute on the minute.  Do 1 rep knees to elbows  the first minute, 2 the second minute, 3 the third etc, until you can no longer complete the assigned number of reps. Scale range of motion or work from the floor (K2E on bar on floor, or roll ups and N-Ups or V-Ups are all good options here) as needed but set a standard and hold yourself to it. Performance athletes do 1 K2E the first minute, 2 HSPU the second minute, 3K2E the third minute, etc, until you can no longer finish the reps in time. Finish with some cool down running or rowing and some shoulder mobility.

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