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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Friday May 30th, 2014

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Local comp for fundraiser at Prairie CrossFit!

Fitness:
A. Press 6, 5, 5, 5, 5
B. Accumulate 3 min in handstand hold, every time you let go, do 10 reps strict toes to rings.
C. Accumulate 3 min in active hang, every time you let go, do 10 reps per side spiderman plank.
OR Spring Leaning Benchmark
D. 3 sets as a cool down:
1-2 reps skin the cat or 1 gym length crab walk or reverse plank 30-45 sec
Farmer Carry 1-2 gym lengths
Lacrosse Ball to glutes & TFL 1-2 min

Health:
A. Press 5, 3, 3, 3, 3
B. 3-4 sets:
1 Wall walk with handstand hold 20-30 sec
Strict toes to rings 5-6 reps
C. 3-4 sets:
Active Hang 20-30 sec
Spiderman plank 5 reps per side
OR Spring Leaning Benchmark
D. 3 sets as a cool down:
1-2 reps skin the cat or 1 gym length crab walk or reverse plank 30-45 sec
Farmer Carry 1-2 gym lengths
Lacrosse Ball to glutes & TFL 1-2 min

Performance:
A. Press 6, 5, 5, 5, 5
B. 2 gym lengths handstand walk, every time you fall, do 10 hollow rocks.
C. Accumulate 3 min in false grip active hang on bar or rings, every time you let go, do 10 reps per side spiderman plank.
OR Spring Leaning Benchmark
D. 3 sets as a cool down:
1-2 reps skin the cat
Farmer Carry 1 gym lengths
“conans” 1 rotation each direction
Lacrosse Ball to glutes & TFL 1-2 min

Coach’s Tips

For Part A, you may need to go back to your training journal for May 6th, when we last did sets of 6 for our overhead press.  Aim to do your set of 6 at about the same weight as last time, then add about 4 to 8% and do your sets of 5 across i.e. all sets ideally at the same weight. Though if you really botched your estimation, you can adjust but try to get several sets in at a weight that you know you can do for several sets of 5 reps, so this is not a true 5RM.  You’ll need to rest 1 to 2 minutes between sets.  If you have any thoracic mobility issues or shoulder issues that seem to be worsened by overhead work, you can try the same workout with single arm dumbbell or KB presses or use a bench and do bench press or preferably incline bench press instead. For Part B, you will try to accumulate 3 minutes in a handstand and every time you come out you need to go over to the rings and do 10 strict hanging leg raises or toes to rings. If you are not quite at the point of holding your handstand on the wall, you can also hold a modified handstand with feet on a bench or box or simply hold a plank.  If you’re not able to get your feet over your hips for the toes to rings or if you feel as though you aren’t getting any core work on those you can also do a modified leg raise or tuck up on the floor, or as I call them, “shrimp roll ups”.  We’ll then do the same thing for your active hang but with spiderman planks as you “penalty” for taking a break.  With the active hang, we are looking for shoulder blades back and down and tight hollow body, with legs together and toes pointed. Advanced athletes, try holding in a false grip, on bar or rings (I think bar is harder but very useful for bar muscle-ups).

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