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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Monday, August 18, 2014

DSC03875Health:
A. After 10-15 min skill work on back squat, push press, & deadlift, From crossfit.com
3 reps Squat @ 70-75% EMOTM for 8 min
Rest 5 minutes
3 reps Push P ress @70-75% EMOTM for 8 min
Rest 5 minutes
3 reps Deadlift @70-75% EMOTM for 8 min
B. 2 sets:
Couch stretch 1 min per side
Pigeon stretch 1 min per side

Fitness:
A. After 10-15 min skill work on back squat, push press, & deadlift, from crossfit.com
Body-weight back-squat ladder EMOTM
Rest 5 minutes
3/4 body-weight push-press ladder EMOTM
Rest 5 minutes
1 1/2 body-weight deadlift ladder EMOTM
B. 2 sets:
Couch stretch 1 min per side
Pigeon stretch 1 min per side

Performance:
Single (WOD)
Skill work before class, 3 sets:
L-Sit on paralettes 30 sec
Bridge 30 sec
Hansdstand walking aim for a full gym length
A. After 10-15 min skill work on back squat, push press, & deadlift, From crossfit.com
Body-weight back-squat ladder EMOTM, starting at 3 reps the first minute
Rest approx 5 minutes
3/4 body-weight push-press ladder EMOTM, starting at 3 reps the first minute
Rest approx 5 minutes
1 1/2 body-weight deadlift ladder EMOTM, starting at 3 reps the first minute
B. 3 sets:
Couch stretch 1 min per side
Pigeon stretch 1 min per side

 

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