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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Thursday, March 13, 2014

photo
February 2014 PR Board 🙂

Fitness:
A. 5 sets:
Front squat 2-3 reps @32X1
Handstand 30 sec
B. AMRAP in 10 min, in teams of 2, with only one partner working at a time, partners alternate whole rounds to complete.
150 M row
15 burpees

Health:
A. 5 sets:
Front squat 2-3 reps @32X1
Handstand 30 sec
B. 5 sets for quality:
3 dumbbell manmakers
Row 5 hard pulls, then 15 easy pulls for recovery

Performance:
A. 5 sets:
Front squat 2-3 reps @32X1
Freestanding handstand practice or handstand walking practice approx 1 min
B. AMRAP in 10 min, in teams of 2, with only one partner working at a time, partners alternate whole rounds to complete.
150 M row
15 burpees

Coach’s Tips

For Part A, focus on getting nice and comfy at the bottom of that front squat.  Understand and accept that this tempo and range of motion will have a significant impact on the load you use but can be extremely therapeutic and do wonders for your olympic lifts.  You may adjust the load per round, but try to get 5 work sets in.  In between sets of front squat work on your handstand.  This could be as simple as doing a wall walk, or walking up the wall and holding your handstand in a tight hollow body.  If using the wall, the preference here is to face the wall as it will improve your alignment, we are looking for just toes or toes and nose touching the wall on this one.  If you thighs touch it probably means your hollow isn’t tight enough or your shoulders aren’t quite open enough.  Once you get into that position, you can work on pulling your toes up and off the wall and trying to hold that handstand on your own.  You can also work on tucking or kicking up to freestanding handstand if this is accessible to you, just make sure you have a safe way of bailing, whether that means simply not over kicking, or rolling out of it or pirouetting out of it. Part can be done with a partner or on your own, if you work on your own, go for a 1:1 work to rest ratio. This should be an all out sprint per round, then resting and doing it all over again.

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