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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Tuesday, November 19, 2013

Fitness & Performance:
A. 4 sets:
DB Bench press; 8-10 reps @30X1; rest 30 sec
Single arm DB row @30X1; 8-10 reps per side; rest 30 sec
Reverse plank or batwing plank 1 min, rest 30 sec
C. Double Tabata (40:20 second rest) for 4 sets, for 12 min:
40 Seconds Sandbag shuttle run (drop sandbag to floor and back up to shoulders at each end of the gym)
20 Seconds Rest
40 Seconds Parallette Pass Throughs
20 Seconds Rest
40 Seconds Row for cal
20 Seconds Rest

Health:
A. 4 sets:
DB Bench press; 4-5 reps; rest 30 sec
Single arm DB row; 4-5 reps per side; rest 30 sec
Reverse plank or batwing plank 1 min, rest 30 sec
C. Reverse double Tabata for 4 sets, for 12 min:
20 Seconds Sandbag or Med Ball shuttle run (drop sandbag to floor and back up to shoulders at each end of the gym)
40 Seconds Rest
20 Seconds Parallette Pass Throughs
40 Seconds Rest
20 Seconds Row for cal
40 Seconds Rest

Competition: (the order of these 3 sections can be changed as needed but be smart about getting enough rest in between parts)
A. Performance WOD, rest as needed
B. Squat program
C. 3 round for time:
Three rounds for time of:
185/135 lb Power Clean x 5 reps
Hand release pushups x 25 reps
Double-Unders x 50 reps

Coach’s Tips

For Part A, use the rep range and tempo to determine the load, and adjust per set, with the understanding that the last rep should be very tough.  A lot of work to do today so stay focused.  Please use neutral grip on the DB bench press.  For Part B, you can start at any station and rotate through in order to avoid bottlenecks in a larger class, and you are aiming for max reps in the time allotted. The shuttle run will be set up by the 6AM to be roughly a gym length or a bit less, you will run with a sandbag or med ball but the catch is that you must set down the bag and clean it back up every time you reach the end of the gym, instead of just touching the floor like we usually do for the shuttle runs. The Paralette shoot throughs are with a pushup and full hip extension at the front, but no need for a dip.  If the paralettes are too low and you don’t have the mobility to get through, you can use higher boxes.

Please record your reps for each round.

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