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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Thursday May 29th, 2014

photo 3Fitness:
A. Squat 6, 5, 5, 5, 5
B. Row or AD 5 min for max calories
OR
Spring Leaning Benchmark
C. 100 hip extensions in least number of sets
D. 2 sets as a cool down:
unweighted split squat 10 reps per side
roll out T-spine & IT Band 1-2 min
banded shoulder distraction 1-2 min

Health:
A. Squat 5, 3, 3, 3, 3
B. Row or AD 5 min
30 sec@50% + 30 sec@80%
OR
Spring Leaning Benchmark
C. 3 sets:
10 reps hip bridge
10 reps quadriped hip extension
D. 2 sets as a cool down:
unweighted split squat 10 reps per side
roll out T-spine & IT Band 1-2 min
banded shoulder distraction 1-2 min

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. Squat 6, 5, 5, 5, 5
C. Row or AD 5 min for max calories
OR
Spring Leaning Benchmark
D. 3 sets as a cool down:
unweighted split squat 10 reps per side
roll out T-spine & IT Band 1-2 min
banded shoulder distraction 1-2 min

Coach’s Tips

For today’s squats, you’ll want to look back at the squats from a few weeks ago when we did 8, 6, 6, 6 and start your set of 6 at around the same weight as you did your sets of 6 last time, then add 5 to 10% and do all sets of 5 across. Part B is 5 minutes of rowing or Airdyne for max calories, or if you haven’t done the spring leaning benchmark yet, you can do that instead. The third part is 5 a quick tester on the Airdyne or C2, so take note of results here. The last part is for quality and can be done as a cool down. I recommend doing the split squats with emphasis on using it as a stretch and movement patterning at the same time.  If you keep the hips squared off and the back leg more extended, you may get more out of this movement as a cool down. You can also try this with the front leg slightly elevated or back leg elevated, which requires much more flexibility. Then spend a bit of time on a foam roller and then under the pullup rig with a band. For the banded shoulder distraction, make sure that you keep your shoulder in a nice position, with palm facing up.

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