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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: January 2nd, 2014

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Coach Scott & Quinn

Fitness:
A. 3 sets:
BB good morning @30X1; 8-10 reps; rest 30 sec
Weighted Pistol @30X1; 4-5 reps per side; rest 30 sec
B. 30-20-10 reps for time:
KB Swings Russian
Box Jumps (20/16) jump up step down
Row or AD for Cal

Health:
A. 3 sets:
BB good morning @30X1; 8-10 reps; rest 30 sec
Weighted Pistol @30X1; 4-5 reps per side; rest 30 sec
B. 4-5 sets for quality, resting as needed:
KB Swings Russian 8-10 reps
Goblet squat 8-10 reps
Row or AD at recovery pace for 1 min

Performance:
A. 3 sets:
BB good morning @30X1; 8-10 reps; rest 30 sec
Weighted Pistol @30X1; 4-5 reps per side; rest 30 sec
B. 30-20-10 reps for time:
KB Swings OH
Box Jumps (24/20)
Row or AD for Cal

Coach’s Tips

For Part A, work on quality movement and tempo and adjust the weight according to the tempo and rep range.   We want all reps to be technically sound but the last one should be very tough. If you don’t have pistols, you can work to a box, use a counterweight, elevate your heel or simply work on deck squats, the coach can help you choose some options here, however, emphasize increasing range of motion over heavy loads. Part B can be completed in any order you like but you will do 30 reps of each, then 20 reps each and finish 10 reps each. This workout should be fairly short and not require long breaks if paced properly.

Please post Pistol Loads to comments along with times for Part B.

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