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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: November 9, 2013

Fitness:
A. 6 sets for quality:
Sled pull backward 2 gym length heavy
40 sec hollow hold or plank
B. 5 Rounds for time:
10 plate burpees
10 DB snatch alternating (50/35)

Health:
A. 6 sets for quality:
Sled pull backward 2 gym length heavy
40 sec plank, FLR or hollow hold
B. 6-7 sets, not for time:
5 DB snatch per side
1 gym length overhead walking lunge + inchworm on the way back

Performance:
A. 6 sets for quality:
Sled pull backward 2 gym length heavy
40 sec FLR on rings
B. 5 Rounds for time:
10 plate burpees
10 DB snatch (70/50)

Competition:
Performance WOD, then rest 1-2 hours, then team practice at 1PM:
“Linda”, so that you can rest up for barbell club tomorrow.  If you are competing on Saturday, you can save Linda for Sunday.

Coach’s Tips

Part A is not for time, alternate between heavy backward sled pulls and core work.  Make sure you keep shoulder blades pinned back for the sled pulls.  For the core work, choose something you can hold for 40 seconds, weather that be a plank variation, a hollow hold or a high plank on the rings (FLR). Part B is for time, 5 rounds of plate burpees, same standard as FrostFit.

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