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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: November 4, 2013

IMG_1915Fitness:
A. Test your 1RM deadlift
B. 5 Rounds for time:
5 bear complex (power clean + front squat + push press + back squat + push press)
2 gym lengths bear crawl

Health:
A. Test your 1RM deadlift
B. 8-10 sets not for time:
1 sets of (power clean + front squat + push press + back squat + push press) @95/65
1 gym length bear crawl

Performance:
A. Test your 1RM deadlift
B. 5 Rounds for time:
5 rounds bear complex (power clean + front squat + push press + back squat + push press) @135/95
2 gym lengths bear crawl

Coach’s Tips

For Part A we are testing our deadlift.  Though we call it a test, it is not a true 1RM in that we want to maintain perfect technique in order to prevent injury.  If you are new to CFW, less than 3 months, work up to a heavy set of 5 or heavy set of 3 reps instead of a single.  For Part B, we are doing the bear complex, but for time rather than for load.  You will choose a weight and stick to it for the entire workout, so choose wisely, understanding that the overhead lifts will probably tire out first.  You may combine the movements as needed, i.e. your power clean front squat and push press can be a squat clean to thruster.

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