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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Thursday, September 25, 2014

photo(5)Health:
A. 4 sets:
Snatch Grip Deadlift 5 reps
Split Squat 5 reps per side
B. BB Thruster 3-5 reps EMOTM for 10 minutes, adjust load as needed.
C. Foam roll – 10 passes each on front of thigh, IT band, inner thigh, lats.

Fitness & Performance:
A. 4 sets:
Snatch Grip Deadlift 5 reps
DB Split Squat 5 reps per side
B. Thruster Ladder EMOTM @95/65
C. Foam roll – 10 passes each on front of thigh, IT band, inner thigh, lats.

Performance:
A. 4 sets:
Snatch Grip Deadlift 5 reps
Barbell Front Rack Split Squat 5 reps per side
B. Thruster Ladder EMOTM @115/75
C. Foam roll – 10 passes each on front of thigh, IT band, inner thigh, lats.
Bonus:
3 sets:
10 unbroken pistols per side
50 double unders unbroken

There is no tempo on the snatch grip deadlifts or the split squats but keep it controlled for best results. Part B is one of our benchmarks, which you will recognize from FrostFit 2014, 1 thruster the first minute, 2 thrusters the second minute, 3 thrusters the third minute, etc, until you can no longer complete the prescribed number of reps.

 

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