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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Monday, September 29, 2014

photo(3)Health:
A. Hang Clean or Front Squat 3, 3, 2, 2, 1, 1, 1, 1 reps
B. 4-5 sets for quality:
Dumbbell Thruster 5 reps
Toes to rings or Supine Tuck up 10 reps
Russian KB Swing 15 reps
Rest 5 breaths between exercises and 10-15 breaths between rounds.
C. Cat’s Tail Stretch 2 min per side + sprinters bridge or single leg glute bridge 50 reps

Fitness:
A. Clean from Hang or blocks 3, 3, 2, 2, 1, 1, 1, 1
B. 30-20-10 reps for time:
Wall Ball Shots
Double Unders
Toes to rings
C. Cat’s Tail Stretch 2 min per side + sprinters bridge or single leg glute bridge 50 reps.

Performance:
A. Clean 3, 2, 2, 2, 1, 1, 1, 1
B. 30-20-10 reps for time:
Wall Ball Shots
Double Unders
Toes to bar
C. Cat’s Tail Stretch 2 min per side + sprinters bridge 100 reps
Bonus:
3 sets:
5 weighted pistols per side
Sott’s press 10 reps

Part A is meant as skill work for cleans.  It’s important to have a good rack position and front squat before upping the intensity on cleans, so the coach may suggest you work on this first if you are newer to Olympic lifts. Those with more experience can work from the hang, just above the knees, and those who have been at it for a while can go from the floor.  Rest in between sets and adjust the load as needed for the prescribed reps.  Part B is a classic CrossFit triplet, which will work the aerobic energy system as as well as muscular endurance. A good strategy for this workout is the go hard and unbroken on the movements you are most comfortable with and pace yourself where you need to focus or break up the sets, then you can use this as rest for the lungs.  If you don’t have this many double unders, reduce the reps to something that can be done within a minute or go with singles x2 or x3.

 

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