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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Thursday, May 15, 2014

20140402_063545Fitness:
A. 5 sets:
OH Squat Tempo 2-3 reps @3311
Single leg Deadlift 4-6 reps per side
B. 20 minutes of work for technique:
10 KB snatch left
1 gym length overhead KB walking lunge (left arm up)
10 KB pullover situps
10 KB snatch right
1 gym length overhead walking lunge (right arm u
20 goblet squats

Health:
A. 5 sets:
OH Squat Tempo 2-3 reps @3311
Single leg Deadlift 4-6 reps per side
B. 20 minutes of work for technique:
1 turkish get up per side
5 KB snatch per side
5 goblet squat
KB batwings on bench 30 sec

Performance:
A. 5 sets:
Snatch balance 3, 2, 2, 1, 1
Single leg Deadlift 4-6 reps per side
B. 20 minutes of work for technique:
8 hang squat snatch (115/75)
1 gym length OH walking lunge with barbell (115/75)
8 KB snatch per side (55/45)
16 GHD Sit-ups

Coach’s Tips

For Part A’s overhead squats, focus on tempo, control and positioning.  Weights will be quite light, and are secondary to position, technique and tempo.  If you have mobility issues that don’t allow you to overhead squat any significant weight, I recommend going with an empty bar or dowel rather than switching the movement.  Look at this like a mobility drill and technique practice rather than a weight lifting session. The single leg deadlifts are actually single arm and single leg deadlifts to be more accurate.  They are most convenient with Kettlebells because of the height and the handle.  You can hold the weight with the same hand or opposite hand but the focus is on keeping hips square.  One way to check this is to notice what your back foot is doing – if you tend to point your toes out, your hips probably aren’t square, so think about turning your heel out. Also make sure that you are keeping a nice neutral spine and controlled movement, even though there is  no tempo prescription. For part B, the theme of this week continues in that it’s an AMRAP but for perfect technique rather than for rounds, so if that means resting a bit more or breaking up the sets, then go for it. If you have issues with going overhead (granted we’ve had a hard week on the shoulders), you can either go lighter with you kettlebell and focus on perfecting your positioning so that you don’t get pain when you go overhead. Alternatively, you can do kettlebell cleans instead of snatches and then do your lunges in the rack position.

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