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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Thursday, April 24, 2014

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Tania at masters of movement!

Fitness:
A. Squat 3 sets of 10
B. For time:
10 shuttle runs
30, 20, 10 reps:
DB Snatch (35/25)
Thruster (45/35 bar)
Finish with another set of 10 shuttle runs
C. 3 sets for quality:
sun salutations or updog/downdog with calf stretch
couch stretch 1 min per side

Health:
A. Squat 3 sets of 10
B. 5-6 sets for quality:
DB Snatch 5 reps per side
Thruster 5 reps
Farmer Carry 1 gym length
C. 3 sets for quality:
sun salutations or updog/downdog with calf stretch
couch stretch 1 min per side

Performance:
A. 3 sets:
L-Sit to shoulder stand on paralettes or rings 2-3 reps
butterfly pullup practice AMRAP/2
B. Back squat 3 sets of 10
C. For time:
10, 8, 6, 4, 2 reps:
DB Snatch (70/55)
BB Clean & Jerk (135/95)
Sandbag shuttle run (drop & clean sandbag every lap)
D. 3 sets for quality:
sun salutations or updog/downdog with calf stretch
couch stretch 1 min per side Coach’s Tips Part A is ideally 3 sets of 10 accross, meaning that all 3 work sets should be at the same weight, however, if you seriously overestimated or under estimate you can adjust the load, making that you get at least 3 challenging sets of 10 reps, with no misses and no failed reps. The squats are be default back squats.  However, you can choose to do front squats if you prefer or if the coach suggests them for you.  Front squats are a better option if you have any back or hip problems, or if you have trouble staying upright or getting full depth on your squat, or if you want to improve your Olympic lifts.  If you are simply chasing numbers or overall strength, and have no back or neck issues, choose back squat. Then we have a fun little metcon with single arm dumbbell power snatches, alternating sides each rep and thrusters with an empty barbell.  This is all sandwiched in between a buy in and cash out of 10 shuttle runs, this means 10 trips there and back from one end of the gym to the other (3/4 of the way is fine) and you can touch the ground at each end.  Finish with a bit of mobility for your cool down.

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