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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Thursday June 5, 2014

photo 3 (2)
20 foot rope climbs

Fitness:
A. Deadlift build to a heavy set of 3
B. 10 rounds, every 2 min for 20 min:
Odd: 10 Thrusters unbroken
Even: 2 gym length broad jumps
C. 2 sets:
Row or jog 1 min at recovery pace
Inchworm 1 gym length
Lacrosse Ball to hip flexors and/or TFL 1 min per side

Health:
A. Deadlift build to a heavy set of 3
B. 10 rounds, every 2 min for 20 min:
Odd: 5 Thrusters unbroken
Even: 1 gym length walking lunge
C. 2 sets:
Row or jog 1 min at recovery pace
Inchworm 1 gym length
Lacrosse Ball to hip flexors and/or TFL 1 min per side

Performance:
A. 3 sets:
Archer pushups on rings 5 reps per side
L-Sit ring suport 20-30 sec
Forward roll practice on rings 5 reps
B. Deadlift build to a heavy set of 3
C. 10 rounds, every 2 min for 20 min:
Odd: 10 Thrusters unbroken
Even: 15 Box Jump Overs (24/20)
D. 3 sets:
Row or jog 1 min at recovery pace
Inchworm 1 gym length
Lacrosse Ball to hip flexors and/or TFL 1 min per side

Coach’s Tips

For Part A, work your way up to a heavy but technically sound set of 3 controlled reps in either the conventional deadlift or the sumo deadlift. Make sure you write down you numbers and put it on the board if you get a personal best. The goal of Part B is to have you working at a high intensity then resting and recovering so that you can maintain that intensity through all the rounds.  You can start on thrusters or on broad jumps.  You can adjust the weight per set for the thrusters, but you need to do 10 reps unbroken.  Generally speaking 95/65 is a good standard for Fitness.  For Performance, guys aim for 115 to 135lbs and ladies 85 to 95 are good standards, but you can go heavier if you can do them unbroken and with good technique. Performance athletes you will be doing box jump overs, which could be jumping over the box directly or onto and off of the box. These tend to be hard on the knees and hip flexors so only do these if you are doing the entire Performance WOD including the skill work. Broad jumps tend to be much more functional than box jumps and a little easier on the knees and hip flexors, which is why we are doing these for the fitness wod. However if you tend to have knee, ankle, hip or back issues that are aggravated by high impact work, please do the Health WOD, that’s what it’s for!

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