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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: January 6th, 2014

esdgfsdrgt1Fitness & Performance:
A. 3 sets:
Deadlift 10-12 reps; rest 30 sec
Weighted Pistol; 2-3 reps per side; rest 30 sec
B. “Annie”
50-40-30-20-10 reps for time:
Double Unders
Abmat Situps (unanchored)

Health:
A. 3 sets:
Deadlift 10-12 reps; rest 30 sec
Weighted Pistol; 2-3 reps per side; rest 30 sec
B. 5-6 sets for quality:
Hollow hold or Hollow Rock 30 sec
Reverse Plank 30 sec
Skipping or Airdyne 1 min

Competition:
Rest and recovery day.  Please take some time today to prep your food for the week and make any appointments necessary for bodywork and maintenance, including chiro, massage, ART, trigger point, etc.  For today, you have 30 minutes of mobility and 30 minutes of aerobic restoration.

Coach’s Tips

For Part A, we are doing some volume deadlifts, work on speed but without actually bouncing the weight off the floor, try to pause for a second at the bottom so that you can practice accelerating the bar up.  Follow that up with some low rep single leg squat practice, modifications include using counterweights or heel elevation, working to a box or doing single or double leg deck squats.  Focus on range of motion rather than volume for this part. Part B is an old CrossFit classic, the situps will be unanchored and abmat is optional.  If you don’t have double unders you can reduce the reps or do singles x 3.

Please post loads for deadlift and pistol, along with Annie times to comments.

 

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