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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: January 3rd, 2014

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Good job CFW!
What an excellent way to finish off 2013, and make a good start on 2014!

Fitness:
A. Power Jerk; 15 minutes build to a heavy single, then another 5 minutes to do 2 sets AMRAP shoulders to overhead at 75% of your heaviest single.
B. For time:
1 gym width OH plate walking lunge (25/10)
30 pullups
1 gym width OH plate walking lunge
30 KB Snatch (35/25)
1 gym width OH plate walking lunge
30 T2B
1 gym width OH plate walking lunge

Health:
A. Power Jerk; 15 minutes build to a heavy single, then another 5 minutes to do 2 sets AMRAP shoulders to overhead at 75% of your heaviest single.
B. 2 sets for quality not for time, rest 1-2 min between sets:
1 gym width OH plate walking lunge
3-4 pullups
6-8 KB Snatch per arm
3-4 Strict T2B
1 gym width OH walking lunge

Performance:
A. Power Jerk; 15 minutes build to a heavy single, then another 5 minutes to do 2 sets AMRAP shoulders to overhead at 75% of your heaviest single.
B. For time:
1 gym width OH walking lunge (45/25)
30 C2B pullups
1 gym width OH plate walking lunge
30 KB Snatch (55/35)
1 gym width OH plate walking lunge
30 T2B
1 gym width OH plate walking lunge

Competition:
This is usually a rest day, but if you weren’t able to train over new year, you will want to do this one, though you can reduce the volume if you are planning tomorrow as a double day. Please take some time to prep food for the weekend and do at least 30 minutes of mobility.

Coach’s Tips

Power jerk is the same thing as push jerk, no split jerks today please. If you are new to CF you  can also do push press. Build to your heavy single, then reduce to weight to 75% and do 2 sets of as many reps as you can.  You can rest in the rack position or overhead but we are looking to work a bit on endurance here.  Part B is for time so try to choose movement variations that will allow you to do this without breaking up your sets too much.  For example if you can do the pullups but think that you will have to break them up into sets of 5, then you can either reduce the reps or use a band so that you can do the pullups in no more than 3 sets.  Reducing the reps is also a good option if you do strict pullups, which are much better than kipping when it comes to strength and shoulder health. Adjust the load and difficulty for the snatches and the toes to bar similarly.  If you have shoulder issues that tend to be aggravated by overhead work, you can do regular walking lunges or dumbbell walking lunges instead of overhead plate lunges.

Please post loads for Part A to comments, and times for Part B.

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