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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Saturday, March 1, 2014

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Thruster madness! – Photo courtesy of Cameron Skrypnyk

Fitness:
A. 5 sets:
Deadlift 2-3 reps
Hold bottom of squat 1 min
B. 5 sets for max reps:
30 sec back squats (1/2 BWT)
30 sec hollow hold
30 sec GHD Hip Extensions
90 sec rest

Health:
A. 5 sets:
Deadlift 2-3 reps
Hold bottom of squat 1 min
B. 5 sets for max reps:
30 sec back squats
30 sec hollow hold
30 sec glute ham raises
90 sec rest

Performance:
A. 5 sets:
Deadlift 2-3 reps
Hold bottom of squat 1 min
B. 5 sets for max reps:
30 sec back squats (BWT)
30 sec hollow hold
30 sec glute ham raises
90 sec rest

Coach’s Tips

For Part A, you can adjust weight per set, until it feels challenging but technically sound.  Aim to get at least 2 “heavy” sets done.  In between sets, hold the bottom of the squat for 45 to 60 sec, you can get into a nice comfortable squat with a relaxed back and adjust your stance as needed.  For part B, we continue our short but intense intervals so you will want to go 100% on the intervals.  Work on speed and efficiency and quick transitions.

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