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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Friday February 7, 2014

12149260846_55289279afFitness:
A. Bench press, build to a heavy single, then 2 sets AMRAP @75%. In betwen sets complete at least 3 work sets of 10-15 unbroken ring rows.
B. AMRAP in 15 min:
3 hang power cleans (135/85)
6 pullups
9 plate pushups
12 cal or C2 or AD

Health:
A. Bench press, build to a heavy single, then 2 sets AMRAP @75%. In between sets complete at least 3 work sets of 8-10 unbroken ring rows.
B. AMRAP in 15 min:
3 power cleans
6 Pullups
9 Hand release pushups
12 cal or C2 or AD

Performance:
A. Bench press, build to a heavy single, then 2 sets AMRAP @75%. In betwen sets complete at least 3 work sets of 10-15 unbroken ring rows.
B. AMRAP in 15 min:
3 power cleans (155/105)
6 CTB pullups
9 hand release pushups
12 cal or C2 or AD

Coach’s Tips

For Part A, take about 10 minutes or so to build to a heavy single, no need to do a ton of sets, or to go for a PR, just challenge yourself with the last few reps. Once you find your heavy weight for the day, reduce the load to 75% of your heaviest single and do 2 sets of AMRAP at that weight.  Make sure your partner is around to spot you on this one. In between your heaviest singles and your lighter sets, please make sure that you do a few sets of ring rows, we are looking to balance out all this pushing work with pulling to strengthen your back, so make sure that you work on keeping a tight plank position and retracting those shoulder blades. For Part B, we have another longer AMRAP to prep for The Open, focus on pacing and make sure that you choose movement variations that will allow you to keep working consistently over the 15 minutes.  For example, that first set of pushups might seem easy but you’ll need a strategy for when they start to get tough, and it’s always a good idea to avoid going to failure on pushups whenever possible.  Pullups can be modified as banded or ring rows, depending on where you are at with these, though scaling reps is preferable to scaling the movement. For the cleans, once again choose a load that is well within your comfort zone.

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