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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Saturday May 31, 2014

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Thurs May 22 – The sun is out!

Fitness:
A. Clean skill work 15 min
B. Baseline
OR Spring Leaning Benchmark
C. 3 sets:
30 sec birddogs alternating
30 sec hollow hold
30 sec reverse plank or table top

Health:
A. Clean skill work 15 min
B. 3 sets for quality:
7 Goblet squats
7 pullups or ring rows
7 pushups or dips
Row 200M
OR Spring Leaning Benchmark
C. 3 sets:
30 sec birddogs alternating
30 sec hollow hold
30 sec reverse plank or table top

Performance:
A. Clean 3, 2, 1, 3, 2, 1, 3, 2, 1
B. Baseline
OR Spring Leaning Benchmark
C. 3 sets:
30 sec batwing plank
30 sec L-Sit
30 sec sprinter’s bridge
3 sun salutations
D. Gymnastics class or Sunday Benchmark

Coach’s Tips

For part A, the coach will assign skill work for the clean as necessary.  for more experienced athletes, this might mean simply working up to a heavy triple, double or single in the clean variation of your choice, power, full or from the hang.  For others the coach may suggest assistance work such as pulls or work from the hang, or simply working on a front squat.  These are all good options depending on where you are at. Our metcon is Basline 500M row, 40 air squats, 30 situps, 20 pushups and 10 pullups, or you can do the spring leaning challenge benchmark workout if you haven’t tried it yet.

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