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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Friday, March 7, 2014

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Strong L-Sits at FrostFit 2014! (Marc Lavergne)

Fitness:
A. 5 sets:
Ring Dips x 6-8 reps @ 22X2
Jump Rope Practice 1 min
B. Three rounds for time of:
20 Box Jump Overs (20/16)
20 Push-Ups

Health:
A. 5 sets:
Ring Dips x 6-8 reps @ 22X2
Jump Rope Practice 1 min
B. 5 sets for quality:
10 DB Walking Lunge
5 Perfect T- Push-Ups

Performance:
A. 5 sets:
Ring Dip (AMRAP -2) reps; practice kip and positioning.
Jump Rope Practice 1 min
B. 3 rounds for time of:
20 Box Jump Overs (24/20)
20 Hand Release Push-Ups

Coach’s Tips

Consider Part A your skills practice for the day, the coach can help you to scale the ring dips as needed.  A great option if you want to work on rings is to work on your ring support and just hold it or do foot assisted ring dips.  No bands on the rings please, as this is pretty much the same as bar dips, aim to work on that stability instead. In between sets, work on your skipping.  Part B should be a sprint so modify the movements as needed to make it such.

Good luck to everyone doing 14.2 tonight.  Please keep in mind that CFW had established progressions that will allow you to stay fit and healthy for years to come, so work on strength, mobility and stability first, don’t sacrifice your health for the sake of a few reps on this workout.  If you don’t have a single strict chin-up or pull-up, this is not the day to get hurt trying to kip your chest to bars.    The coaches will help you scale the workout, so work hard and have fun!

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