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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Tuesday, September 9, 2014

photo 1 (4)Health:
A. 4 sets:
Chin-up 4-5 reps @31X2
KB or DB jerk 8-10 reps unbroken
B. 5 sets for quality, at consistent sub maximal pace:
Wall walk to wall facing handstand 2 rep
T2B from L-hang 4 reps
BB push press 6 reps
Russian KB Swing 8 reps
C. 2 sets:
banded shoulder distraction 1 min per side
skin the cat 3 reps or shoulder flexion & extension stretch 1 min

Fitness & Performance:
A. 4 sets:
Ring Chin-up 4-5 reps @31X2
KB or DB jerk 10 reps unbroken
B. 5 sets for quality, at consistent sub maximal pace:
Wall walk to wall facing handstand 3 reps
T2B from L-hang 6 reps
BB push press 9 reps
Box Jumps 12 reps
C. 2 sets:
banded shoulder distraction 1 min per side
skin the cat 3 reps or shoulder flexion & extension stretch 1 min

* add weight to chinups if you can do all 5 reps at tempo, use foot, band or spotter assistance if you’re not quite there yet.
* if you can get all the way to the wall on your wall walk, pause for a few seconds in your best hollow body open shoulder handstand, if not just go as high as you can while keeping things tight.
* Here is a different twist on toes to bar, go up to the bar and down to L-hang, which is just above 90 degrees, then back up. Sub negatives or V-ups on the floor if you’r not quite there.
* Set up push press load and box height to be able to do these fluidly and unbroken without maximal effort.

 

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