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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Thursday, April 3rd, 2014

Handstand awesomeness! - Photo Credit Megan Maes
Handstand awesomeness!

Fitness:
A. 3 Sets:
KB Rear Lunge; 10-12 reps
DB Step-Up 10-12 reps per leg
B. For quality, in any order:
30 medball burpee clean wall ball
30 KB Clean & Jerk per arm
30 shuttle runs
C. Tabata bootstrappers for reps

Health:
A. 3 Sets:
KB Rear Lunge; 5-6 reps per leg
DB Step-Up 5-6 reps per leg
B. For quality, in any order:
30 medball burpee clean wall ball
30 KB Clean & Jerk
30 shuttle runs
30 bootstrappers

Performance:
A. 3 Sets:
KB Rear Lunge; 10-12 reps
BB back rack or front rack Step-Up 10-12 reps per leg
B. For quality, in any order:
30 medball burpee clean wall ball
30 KB Clean & Jerk
30 sandbag shuttle runs (dump and clean the bag at each end of the run)
C. Tabata bootstrappers for reps

Coach’s Tips

We’ve got some single leg work for Part A. For the KB rear lunge, aim to get a solid rack position and to maintain good connection between your arm and your torso, and stay upright as you lunge back. As soon as you lose the connection between your arm and your torso your shoulder/arm will be doing the work instead of your legs, which is what we want in this case. For the step-ups, focus on doing ALL the work with the top leg.  A good way to do this is to dorsiflex the trailing ankle, so turn your toes up so that you can’t push off that foot on the way up or reach down with that foot on the way down.  Most of us will be doing this exercise with a 12 inch box or a couple of plates, advanced athletes with very good ankle mobility might be able to go to just below knee height. The step-up can be done as a forward step-up, but if you don’t have the ankle mobility to do this, you can also do this as a side step-up.  Add weight only if movement is perfect and you are not using the trailing leg. Part B can be done in any order and broken up as you like. The med ball burpee clean wall ball is exactly what it sounds like.  start by doing a pushups with hands on the ball, then as you jump your feet to the ball set up for a med ball clean and from the clean throw the ball onto the wall like a regular wall ball shot. That is one rep. The shuttle runs are approximately one gym length but 1 rep is there and back, touching the ground on each rep.  KB clean and jerk can be any weight but RX would generally be 35/25 for fitness and 55/35 for performance. Finish up with a full tabata of bootstrappers.

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