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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Thursday, July 3rd, 2014

Beautiful rainbow on a beautiful day! Remember to be grateful for the little things!
Beautiful rainbow on a beautiful day!

Fitness:
A. 5 sets:
Single Leg Squat or Pistol; 8-10 reps per side
Hip Bridges or Hip Thrust; 8-10 reps per side
B. How far can you get in 15 minutes? Start with 5 reps each, then add 5 reps every time…
DB Hang Squat cleans (35/25 per hand)
DB Walking Lunge each leg (35/25 per hand)
Ball slams (20/14)
Hollow Rocks
C. 5 minutes with foam roller

Health:
A. 5 sets:
Single Leg Squat or Pistol; 6-8 reps per side
Hip Bridges or Hip Thrust; 6-8 reps per side
B. How far can you get in 15 minutes? Start with 5 reps each, then add 5 reps every time…
DB Hang Squat cleans (35/25 per hand)
DB Walking Lunge each leg (35/25 per hand)
Ball slams (20/14)
Hollow Rocks
Rest 5 breaths between movements & 10 breaths between rounds.
C. 5 minutes with foam roller

Performance:
Before Class
5 minutes bar muscle up practice
5 minutes handstand walking practice
A. 5 sets:
Single Leg Squat or Pistol; 8-10 reps per side
Hip Bridges or Hip Thrust; 8-10 reps per side
B. How far can you get in 15 minutes? Start with 5 reps each, then add 5 reps every time…
DB Clean & Jerk (45/30 per hand)
DB Walking Lunge each leg (45/30 per hand)
Deficit Handstand Pushups (paralettes/45lb plates)
Toes to bar
C. 10 minutes with foam roller

Coach’s Tips

Pistols or any single leg squat variation works for part A.  If you have pistols and you can do 10 reps in a row, feel free to add weight.  If you arent quite there yet, work on box assisted, counter-balanced or heel elevated pistols,  or even single leg deck squats.  Follow that up with either hip bridges or hip thrust.  Move on to the hip thrust only if you can get good range of motion on the glute bridge without hyperextending the lower back.  Here is a video that explains the difference between the two exercises and a video that shows how to do the hip thrusts with a barbell. We should have some barbell pads to make this more comfortable.  Part B is an AMRAP Ladder combo.  Start with 5 reps of each exercise and when you are done, restart with 10 reps each, and then 15 reps of each until you hit the 15 minute mark.

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