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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Thursday, May 1st, 2014

photo 2-3Fitness:
A. Deadlift 4 sets of 6
B. For time:
60 steps walking lunges with KB (35/25) 
60 KB Snatch
60 steps walking lunges with KB
C. 3 sets:
Russian Twist 10 per side
Reverse Hyper 10 reps

Health:
A. Deadlift 4 sets of 6
B. 4-5 sets for quality:
5 KB Snatch or Clean & Jerk per side
5 pistols or KB rear lunge per side
Farmer Carry 2 gym lengths
C. 3 sets:
Russian Twist 10 per side
Reverse Hyper 10 reps

Performance:
A. Deadlift 4 sets of 6
B. For time:
30 pistols
60 KB Snatch (55/35)
30 pistols
C. 3 sets:
Russian Twist 10 per side
Reverse Hyper 10 reps
D. 3-4 sets:
butterfly pullup practice AMRAP-2
L-Sit to shoulder stand 2-3 reps

Coach’s Tips

For Part A, we ideally want to do our 4 sets at the same weight, about 5-10% more weight than you did for the sets of 8 last week, or about 70 to 75% of your 1RM. We are not looking to max out on these, deadlifts can be quite demanding on the spinal stabilizers and nervous system, so go a little lighter than you think you should go if in doubt, and just make them perfect, but make sure that all sets are work sets. Rest about 2 minutes between work sets. Our metcon for today is KB snatches sandwiched in between two sets of single leg work. Hold your kettlebell however you want for the lunges, but make sure that you keep the torso upright and midline stable.  The kettlebell snatchs can be broken up however you like but try to get an equal number per side. If you are still working on kettlebell snatch technique, feel free to sub single arm swings until you get the hang of it.

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