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CrossFit Winnipeg: Thursday, April 17th, 2014

A. 4 Sets:
KB Rear Lunge; 7-9 reps per side
B. 6 sets, every 3 minutes for 18 minutes:
6 deadlift (BWT)
12 barbell facing burpees
C. 3 sets:
BB Russian Step-Up 7-9 reps per leg
Sprinters Bridge 30 reps total

A. 5 Sets:
KB Rear Lunge; 4-5 reps per side
B. 5 sets for quality:
3-4 reps deadlift
30 sec plank or ring support
C. 3 sets:
BB Russian Step-Up 7-9 reps per leg
Sprinters Bridge 10 reps per side

A. 3 sets:
Ring Muscle-Up to forward roll 1-2 reps
50 double unders
B. 4 Sets:
BB Front Rack Rear Lunge; 7-9 reps per side
C. 6 sets, every 3 minutes for 18 minutes:
7 deadlift (1 1/2 BWT)
14 barbell facing burpees
D. 3 sets:
Weighted Pistol 7-9 reps per leg
Sprinters Bridge 50 reps total
E. 10 min on AD, increase pace each minute

Coach’s Tips

For Part A we continue with our single leg work, see if you can go a bit heavier than you did last time for this exercise.  For Part B, the timer will go off every 3 minutes, at which point, you will do 6 deadlifts, then immediate do 12 barbell facing burpees. The Rx weight for this is approximately bodyweight (no need to weigh yourself though, just ballpark it) but please make sure that you scale to a weight that you can do unbroken and pretty quickly. Do the burpees as quickly as you can the goal is to work at a high intensity then try to recover as best you can during the remaining time in the interval. Part C is a finisher, to be done for quality not for time. Click on the Barbell Step-Up to see a video demo.  You can use a barbell or dumbbells, but keep it light for today, as a bit of a cool down. Choose a box height that allows you to step-up without hiking your hip. This will depend on how tall you are and your core and hip stability. If you tend to have lower back issues, focus more on keeping pelvis and midline stable and go with a lower box, rather then reducing the load, though this is also an option.  Aim to keep legs fairly straight on the sprinters bridges and keep things moving fast.

Click HERE to find the Spring Leaning Blog.


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