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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Monday, April 14th, 2014

photo 1 (5)Fitness:
A. 4 Sets:
DB Split Squat 7-9 reps per leg@ 30X1
B. 6 sets for weight & for reps, 45 sec of work + 45 sec rest:
8 Front Squats (heavy unbroken)
Box Jumps for remainder of work interval (24/20)
C. 3 sets:
Barbell Good Morning; 10 reps light
Birddog 10 reps per side slow and controlled

Health:
A. 4 Sets:
DB Split Squat 7-9 reps per leg@ 30X1
B. 5 sets for quality:
4-5 reps Front Squat
8-10 KB Swings or Step-Ups
C. 3 sets:
Barbell Good Morning; 10 reps light
Birddog 10 reps per side slow and controlled

Performance:
A. 4 sets for quality:
Alternating Pistols x 7-9 reps each leg
Strict C2B pullups or chinups x 7-9 reps
4 Sets:
BB Back Rack Split Squat 7-9 reps per leg@ 30X1
B. 6 sets for reps, 45 sec of work + 45 sec rest:
7 Power cleans (175/115)
Box Jumps for remainder of work interval (30/24)
C. 3 sets:
Barbell Good Morning; 20 reps light
Single Arm Ring flys 5-6 reps per side

Coach’s Tips

Part A is the continuation of the series from the last week or so, you will note that the reps are slightly lower so you can increase the weight if technique is solid for the reps and tempo indicated. The split squats can be done with front foot slightly elevated (easiest), with both feet on floor (intermediate) or Bulgarian style, with the back foot elevated (advanced).  The goal is full range of motion.  For those wanting to focus on improving your squats and olympic lifts, please focus on moving down in a forward diagonal like an escalator rather than straight down, while still keeping your torso upright. You should end up with as much of your hamstring touching your calf as possible while keeping heel planted, imitating a deep squat with that front leg.  However, if you tend to have knee issues or limited mobility it might be easier for you to just go straight down as this will allow you to stay on your heel better. Good mornings will be at the end of the workout so rest as needed between your split squat sets. For Part B, we are looking to go heavy on the front squats, but not so heavy that technique or speed suffers too much, all sets of 8 should be unbroken, as soon as you are done rep 8, go straight to the box and try to get as many box jumps as you can in the rest of the 45 second interval. If you tend to have back, ankle, knee or hip issues, you can sub russian KB swings or a lower box and  make sure to step down from the box on each rep. In larger classes, you can work with a partner so that one person works will the other rests.  You may adjust the weight per set but ideally not bring down the weight and ideally all 6 sets should be work sets.  A bit of core work to finish the day.

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