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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Tuesday, April 29, 2014

Fitness:
A. 5 sets:
Pendlay Row 6-8 reps
Ring Dip 3-4 reps @33X1
B. 25, 20, 15, 10, 5 reps for time:
Pushups
Ring Rows
Deck Squats
C. 3 sets:
Sprinter’s Bridge 25 reps per side
Split squat unweighted 15 reps per side

Health:
A. 5 sets:
Pendlay Row 6-8 reps
Ring Dip 3-4 reps @33X1
B. 4-5 sets for quality:
4-5 Pushups
6-8 Situps
8-10 Deck Squats
C. 3 sets:
Sprinter’s Bridge
Split squat unweighted

Performance:
A. Powerlifting class or Squats
B. 5 sets:
Pendlay Row 6-8 reps
Ring Dip 8-10/6-8 reps unbroken
C. 3 rounds for time:
40 Hand Release Pushups
30 OH Walking Lunges (per side)
20 GHD Situps
D. 3 sets:
Hip Thrust 25 reps
Split squat unweighted 15 reps per side
E. Yoga or 30 min mobility work

Coach’s Tips

Please focus on solid shoulder and back positioning for the pendlay rows.  These are a lot like standard barbell rows except that you are starting on the ground in a deadlift position. You can adjust the load per set as long as you stay within the rep range, particularly if you haven’t done these before.  If you did them last time (april 15th), try to go a bit heavier as it is less reps. Pay special attention to the tempo on the ring dips and keep shoulders in solid position. Add weight if too easy or use foot assistance if you need a little help.  This can also be done as a pushup drill with the same tempo, hovering for 3 seconds at the bottom. Try not to go to failure on any of the reps for part B, particularly the pushups.  Part C is meant as a cool down and stretch, focus on stretching hip flexors for the split squats, squaring hips forward.

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