We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Monday, June 9th 2014

20140221_205954
Happy?

Fitness:
A. 5 sets:
3 minutes to complete:
3 reps speed deadlift @60%
1 lap around building
AMRAP Ball Slams in the remaining time
Rest 3 minutes between sets
B. 3 sets:
Leg circles 6 reps per direction
Back Extensions 6 slow reps
C. 2 sets:
inchworm no pushup 5 reps slow & steady no knee bend
lacrosse ball to TFL, glute, QL
Lizard or spiderman 30 -45 sec per side

Health:
A. 5 sets for quality:
3 reps deadlift
8 reps Ball Slams or med ball cleans
30 sec per side Side plank
Rest 2 minutes between sets
B. 3 sets:
Leg circles 6 reps per direction
Back Extensions 6 slow reps
C. 2 sets:
inchworm no pushup 5 reps slow & steady straight legs
lacrosse ball to TFL, glute, QL
Lizard or spiderman 30 – 45 sec per side

Performance:
A. 5 sets:
3 minutes to complete:
3 reps speed deadlift @60%
1 lap around building
AMRAP Bar muscle ups
Rest 3 minutes between sets
B. 3 sets:
Windshield Wipers on bar 4-5 reps per direction
Back Extensions 6 slow reps
Good morning 10 reps with empty bar
C. 3 sets:
inchworm with pushup 5 reps slow & steady
lacrosse ball to TFL, glute, QL
Lizard or spiderman 30 sec per side

Coach’s Tips

A lot of work to do today, so please be quick about setting up for your WODs and pay attention to the coach’s explanations if you want to get everything done in an hour. The deadlift load for Part A will seem ridiculously easy.  Stick with 60% of your 1RM any way and work on speed off the floor, with no bouncing, the idea is to work on set up and acceleration of the bar. You’ll have 5 work sets of 3 minutes with 3 minutes rest between sets for a total of 30 minutes for this workout (27 without the last rest at the end). Each 3 minute interval will have you deadlifting, then immediately going out for a run, and as soon as you come back grab your medicine ball and try to get as many slams as possible. Score is total number of reps on the ball slams.  Please note that we have purchased some hard medicine balls made specifically for slam balls and they are in the yoga room, please use these rather than dynamax balls and feel free to partner up and stagger to accommodate everyone. You should be recovering and resting between sets but if you feel good, you may start working on Parts B and C. Please note that the back extensions in Part B are actual back extensions rather than hip extensions, this means that rather than hinging you can start with a flexed torso and work on extending the back, or snaking up one vertebrae at a time. This should be done in a slow and controlled manner, articulating each step. This also means that you will have the GHD pads under hips rather than under your thighs so that your pelvis is fixed. The leg circles are on your back on the floor or a mat.

POPULAR POSTS

Schedule
Your
Free Intro

Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!