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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Monday, April 28, 2014

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Potluck dodgeball got intense…

Fitness:
A. Squat; 10, 8, 8, 8
B. Every 2 min for 14 min:
5 Thrusters
1 gym lengths broad jumps
C. Tabata Mashup:
Hollow Hold with dowel
Archer Hold with dowel

Health:
A. Squat; 5, 4, 4, 4
B. Every 2 min for 14 min:
3-4 Thrusters
1 gym lengths broad jumps or inchworm
C. Tabata Mashup:
Hollow Hold with dowel
Archer Hold with dowel

Performance:
A. 3 sets:
Butterfly Pullup practice AMRAP/2
Freestanding Handstand skill work 2-3 min
B. Squat; 10, 8, 8, 8
C. Every 2 min for 14 min:
5 Power clean & power jerk
1 gym length burpee broad jumps
D. Tabata Mashup:
Hollow Hold with dowel
Archer Hold with dowel

Coach’s Tips

Start your squats with a set of 10 at the same weight you did 10 last time. Then increase the weight for your sets of 8.  Ideally this should be sets of 8 across, i.e. all at the same weight, but if you underestimated or overestimated you have a few sets to figure out  a challenging weight for 8 reps.  Then we’ll be doing thrusters and broad jumps, and you can adjust the weight per set  but all 7 sets should be work sets and all sets should be unbroken.  You’ll want to go right into your broad jumps from the thrusters, this is a sprint, then rest for the remainder of the interval. If you are not sure what weight to use consider that Fran weights are 95/65 and this is a good starting point for most people.  These can be done from the ground or the rack and in partners in larger classes, with staggered starts every minute if needed.  Our finisher is essentially working on the positions for our kipping on the floor in a horizontal position with a dowel or PVC pipe.  We’ll do 4 sets of each alternating between hollow while holding the dowel and arch hold (superman) also holding the dowel.

 

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