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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Tuesday, February 4, 2014

20# Wall Balls - CFW Ladies Rule.
20# Wall Balls – CFW Ladies Rule.

Fitness:
A. Push Press, build to a heavy single, then 2 sets AMRAP at 75% of heavy single. In between sets, complete at least 3 work sets of 8-10 unbroken pullups
B. AMRAP in 10 min:
30 Shoulder to OH 45/35#
15 Toes to bar
20 Shoulder to OH 75/55#
15 toes to bar
ME Shoulder to OH 95/75# in the remainder of the 10 minutes.

Health:
A. Push Press, build to a heavy single, then 2 sets AMRAP at 75% of heavy single. In between sets, complete at least 3 work sets of 4-5 reps unbroken strict or a few negatives
B. 5-6 sets for quality not for time:
4-5 reps Push Jerk or Push Press
4-5 reps strict toes to bar or hanging leg raises
Hollow hold for 20-30 seconds
Rest 60-90 seconds

Performance:
A. Push Press, build to a heavy single, then 2 sets AMRAP at 75% of heavy single. In between sets, complete at least 3 work sets of 10-15 unbroken kipping pullups or chest to bar kipping pullups
B. AMRAP in 10 min:
30 Shoulder to OH 95/65#
15 Toes to bar
20 Shoulder to OH 125/85#
15 toes to bar
ME Shoulder to OH 155/115# in the remainder of the 10 minutes.

Competition: If you can, we are looking to make this a double day, for team practice at 7PM, do the following for time, reduce the reps or loads as needed, shoulders will be smoked…
100 Double-Unders
30 HSPU
15 Power snatch (135/95)
100 KB Swings (24/16kg)
15 Power clean (135/95)
30 Ring Dips
100 Double-Unders

Coach’s Tips

For Part A, take about 10 minutes to build to your heavy single, no need to do a ton of sets to get there and no need to chase PRs today but if you do beat a personal record, congrats!  After you reach your heavy single for the day, reduce to the weight to 75% and do as many reps as you can at that weight.  Rest a few minutes and repeat.  In between your heaviest singles and your AMRAP sets, please complete 3 work sets of unbroken pullup practice, if you have pullups, work on tightening up your kip and making it more efficient, if you don’t have a strict pullup, you can, work on negatives or work on strict pullups with bands or work on your hollow/arch kip without the pullup.  For Part B, you can choose any method of getting the weight overhead, press, push press, push jerk or split jerk, however, you should choose light weights that will allow you to do large sets unbroken particularly the first set of 30.  Each set will get heavier and you will be responsible for loading your own bar during the workout.

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