We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Tuesday May 27, 2014

photo 4 (1)
Duck walk basket ball

Fitness:
A. Spring Leaning Benchmark:
5 min AMRAP:
5 Pullups
5 Pushups
10 Box Jumps (16/12)
B. 5 sets:
Ring Dip 6-7 reps @33X1
1.25 Ring Row 6-7 reps
C. 3 sets:
8-10 reps ab rollout
bridge 20-30 sec
prone shoulder opener 30 sec per side

Health:
A. Spring Leaning Benchmark:
5 min AMRAP:
5 Pullups
5 Pushups
10 Lunges (5 per side)
B. 5 sets:
Ring Dip 3-4 reps @33X1
1.25 Ring Row 3-4 reps
C. 3 sets:
4-5 reps ab rollout
bridge 20-30 sec
prone shoulder opener 30 sec per side

Performance:
A. Spring Leaning Benchmark:
5 min AMRAP:
10 Chest to Bar Pullups
10 Ring dips
10 Box Jumps
B. 5 sets:
Ring Dip 10-12/8-10 reps unbroken
1.25 Ring Row 8 reps
C. 3 sets:
8-10 reps ab rollout
bridge 20-30 sec
prone shoulder opener 30 sec per side
D. Barbell Club: Powerlifting (Squat Day)

Coach’s Tips

For today, we’ll do the metcon first, which is our Spring Leaning Challenge benchmark.  Feel free to go check your training journal for results from the first time around.  Goal is to beat your old score.  Ideally, try to use the same modifications, so that you are comparing apples to apples. For Part B, we are supersetting pushing and pulling. If you don’t have ring dips, you can either substitute are more basic form of pushing such as a pushup, or you can work on your ring support, simply holding yourself on the rings, with special focus on turning palms forward to ensure external rotation at the shoulder. You may need to adjust foot position to complete all 8 reps of 1.25 ring rows.  Finish the day with a bit of backbending, shoulder stretching and abs.

POPULAR POSTS

Schedule
Your
Free Intro

Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!