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CrossFit Winnipeg: Wednesday, April 16th, 2014

photo 4 (3)Fitness:
A. 3 sets:
1 gym length broad jump
1 gym length inchworm at easy recovery pace
B. 3 sets:
60 sec AD sprint for cal
60 sec plank
60 sec shuttle run
60 sec Farmer carry
60 sec rowing sprint for cal
60 sec sorensen hold
C. 10!
L-Sit leg lifts
L-Sit hip lifts
D. 2 sets:
Bridge 20-30 sec
Couch stretch 20-30 sec per side

Health:
A. 3 sets:
1 gym length broad jump
1 gym length inchworm at easy recovery pace
B. 3 sets:
30 sec AD sprint for cal + 30 sec rest
30 sec plank + 30 sec rest
30 sec shuttle run + 30 sec rest
30 sec Farmer carry + 30 sec rest
300 sec rowing sprint for cal + 30 sec rest
30 sec sorensen hold + 30 sec rest
C. 10!
L-Sit leg lifts
L-Sit hip lifts
D. 2 sets:
Bridge 20-30 sec
Couch stretch 20-30 sec per side

Performance:
A. Barbell Club Oly or Snatch Balance 3, 3, 2, 2, 1, 1, 1
B. 3 sets:
1 gym length broad jump
1 gym length inchworm at easy recovery pace
C. 3 sets:
60 sec AD sprint for cal
60 sec plank
60 sec burpee broad jump
60 sec Farmer carry
60 sec rowing sprint for cal
60 sec sorensen hold
D. 10!
L-Sit leg lifts
L-Sit hip lifts
E. 3 sets:
Bridge 20-30 sec
Couch stretch 20-30 sec per side
Free standing handstand work 1-2 min

Coach’s Tips

Part A is a bit like a warm-up for part B, where we want to alternate between working at an 85% – 90% pace and working at a 50% recovery pace.  Keep the intensity high during the Airdyne, Rowing and shuttle runs and use the planks and farmer carry as recovery.  Sorensen hold is simply holding the top of a GHD hip extension.  In a large class, holding a superman position or reverse plank will do just as well if you need to clear the GHD area. Of course this can be done with a partner alternating rest and work, particularly in larger classes.  The L-sit leg lifts and bum lifts are exactly the same as we did two weeks ago. The intent is what is important here so even if you can’t get your hips up, keep chipping away at it.

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