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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: January 9th, 2014

Fitness:
A. 2 rounds for reps:
OH Squat 10 reps (95/65), then AMRAP box jumps (20/16) for the reminder of the 90 sec interval
Rest 90 sec
20 Box jumps with step down, then AMRAP OH Squats in the remainder of the 90 sec interval
Rest 90 sec
B. 10 rounds for time:
1 gym length sled pull (135/90)
3 thrusters (115/75)

Health:
A. 5-6 sets for quality:
OH Squat 4-5 reps
Box Jump OR Russian KB Swing OR Step Up 8-10 reps
Rest 90 sec
B. 5-6 sets for quality, resting as needed:
1 gym length sled pull
4-5 thrusters

Performance:
A. 2 rounds for max reps:
OH Squat 10 reps (135/85), then AMRAP box jumps (24/20) for the reminder of the 90 sec interval
Rest 90 sec
20 Box jumps, then AMRAP OH Squats in the remainder of the 90 sec interval
Rest 90 sec
B. 10 rounds for time:
1 gym length sled pull (180/135)
3 thrusters (155/95)

Coach’s Tips

For Part A, we are looking for quality of movement and range of motion on the overhead squat, and going hard and fast on the box jumps, though you can jump up and step down.  We are basically doing 4 rounds of 90 seconds of work and 90 seconds of rest, but on rounds 1 and 3 you will be doing the overhead squats first then AMRAP box jumps and on rounds 2 and 4 you will be doing the box jumps first then finishing with AMRAP overhead squats.  Note how the overhead squats feel when you are fatigued.  Please scale back the weight to no more than 65% of your 1RM, though 50 to 60% will be more appropriate for most athletes. If you have any shoulder issues that prevent you from going overhead, I recommend that you simply use a dowel or light bar so that you can essentially use this workout as a mobility session.  For Part B, we have 10 rounds of sled pulls and thrusters.  The thrusters should be on the heavy side but you shouldn’t need to break them up, so I recommend going with something a bit heavier than your “usual”.  Fitness athletes please use a rack for your barbell for the overhead squats and thrusters as needed.  Performance athletes snatch and clean the bar from the floor.  In larger classes you may need to team up with a partner for these workouts, if doing Part B with a partner, don’t worry too much about waiting a few seconds for the sled,  if necessary.  You may also substitute heavy carries or burpee broad jumps for the sled pulls.

Please post reps & time for Part B to comments below.

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