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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: January 17, 2014

20131220_092602Fitness:
A. Weighted pullup 10 min to build to a heavy single, then 5 minutes to practice your kip.
B. For time:
Pullups 30 reps
Pushups to plates 30 reps
KB Swing 30 reps (55/35 Russian)
Box Jumps 30 reps (20/16 jump up step down)
Airdyne or Row 30 calories

Health:
A. Weighted pullup 10 min to build to a heavy single, then 5 minutes to practice your kip.
B. 3-4 sets not for time:
Strict Pullups or negatives 2-3 reps
Pushups 4-6 reps
KB Snatch 6-8 reps
Box Jumps 8-10 reps
Airdyne or Row 1 min at recovery pace

Performance:
A. Weighted pullup 10 min to build to a heavy single, then 5 minutes to practice your kip.
B. For time:
Chest to Bar Pullups 30 reps
Explosive Pushups 30 reps
KB Swing 30 reps (70/55 Russian)
Box Jumps 30 reps (24/20 jump up step down)
Airdyne or Row 30 calories

Coach’s Tips

For Part A the goal is to work strength and skill, not volume. So build to a heavy single, alternating grip per set, without necessarily aiming for a PR, then take a few minutes to work on your kipping technique, focusing on your hollow body position, legs together and active shoulder. If you are not quite doing weighted pullups yet, you can work on your negatives and then work on active hang or beat swings.  Part B is a sprint, so choose loads and movement variations that will allow you to finish this workout in 4 to 7 minutes.  For the pullups you may use a band if you can do at least one chinup or pullup on your own, otherwise please reduce the reps or sub ring rows.  As for the plate pushup, we are looking for the same standards as FrostFit last year.  Two 45lb (women) or 25lb (men) plates will be placed right next to each other with no space between plates. Begin in a high plank position with one hand on each plate, hands must be flat and completely on the plates, arms locked out, body straight and only feet touching the ground. Fingers cannot wrap off the edge of the plate, nor can they descend into the hole of the plate. From the starting position, the arms bend until the the chest touches the plates. The athlete presses back up until the start finish position is achieved. The rep will not count if any part of the athlete’s leg rests on the ground. This is to avoid any “snaking” up from the bottom of the pushup.  Performance athletes, please work on an explosive pushup, like a clapping pushup for men and for the ladies work on just getting some air between your hands and the floor at the top.

Please post pullup loads and times for Part B to comments below.

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