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CrossFit Winnipeg: Monday, April 21, 2014

A. Deadlift 4 sets of 8
B. 5 sets, every 3 min for 15 min:
OHS 10 reps
Double Unders 30 reps
C. 3 sets for quality:
Sit-up to straddle 10 reps
Sprinters bridge 10 reps per side

A. Deadlift 4 sets of 5
B. 5 sets for quality:
OHS 6-7 reps
30 sec skipping OR AD 30 sec
C. 3 sets for quality:
Sit-up to straddle 8-10 reps
Sprinters bridge 8-10 reps per side

A. 3 sets for quality:
Pistols x 8-10 reps each leg (add weight)
Muscle-Up to forward roll 2-3 reps
B. Deadlift 4 sets of 8
C. 5 sets, every 3 min for 15 min:
3 Power Snatch
3 Full Snatch (from floor or hang)
3 OH Squat
Double Unders 30 reps
D. 3 sets for quality:
KB straddle sit-up 10 reps
Sprinters bridge 10 reps per side
E. Mobility class or 30 min on your own

Coach’s Tips

For Part A, we are looking to get at least 3 good work sets, so you’ll want to build up to a challenging but technically sound set of 8 (not to many warm-up reps please) then do 3 more sets at that weight.  It’s OK to adjust the weight if you really miss estimated but please make sure you write down the loads so that you can build up in the next few weeks. For Part B however, you can increase the load as needed but all OH Squat should be unbroken and feel good, do your double unders immediately after the squats and rest for the remainder of the interval.  You can partner up in large classes.  Racks are ok for this workout, especially if you haven’t had much experience with snatches.  If you don’t have double unders, make sure that you get some practice in during each set then finish with some singles, but try to rest at least as much as you are working during this workout. if you have any mobility issues that preclude form properly overhead squatting, you can simply uses a lighter weight such as an empty bar or a dowel, or make adjustments to your grip or stance.  Another option to consider is elevating your heels on plates, especially if you don’t wear weightlifting shoes. Finish with a bit of core work.  Let’s try to improve our sprinter’s bridges a bit by making them a bit faster and keeping the bottom leg straight.  If you are not quite there yet, you can do the modified version as needed. If your pelvis tends to tip back or if you lose the arch in your lower back when seated in straddle position, elevate your hips by sitting on a block or an abmat or two.  It is generally not a good idea to do these with tipped pelvis or rounded back.


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