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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Wednesday, April 23, 2014

photo 5
The things we do at potlucks.. nice bum where ya from?

Fitness:
A. 10 minutes of balance/agility work: coach’s choice
B. AMRAP in 5 min:
Reverse Sled pull 1 gym length (135/90)
Bootstrappers 20 reps
C. AMRAP in 5 min:
Toes to bar 10 reps
Mountain Climber 20 reps (both sides = 1 rep)
D. AMRAP in 5 min:
Box Jump 10 reps (24/20)
Hip Ext on GHD 20 reps
Rest 5 minutes between AMRAPs. In between AMRAPs work on mobility, focusing on thoracic spine and quads.

Health:
A. 10 minutes of balance/agility work: coach’s choice
B. 2-3 sets for quality:
Reverse Sled pull 1 gym length (135/90)
Bootstrappers 10 reps
C. 2-3 sets for quality:
Strict Toes to bar 5 reps
Spiderman plank 10 reps
D. 2-3 sets for quality:
Box Jump or step-up 5 reps
GHD Hip Ext 10 reps
Rest 5 minutes between AMRAPs. In between AMRAPs work on mobility, focusing on thoracic spine and quads.

Performance:
A. Barbell Club Oly or Pause Jerk from Rack sets of 3
B. 10 minutes of balance/agility work: coach’s choice
C. AMRAP in 5 min:
Reverse Sled pull 1 gym length (180/135)
Jumping Back Squat 10 reps
D. AMRAP in 5 min:
Toes to bar 10 reps GHD Sit-Up
E. AMRAP in 5 min:
Box Jump 10 reps (30/24)
GH Raise 10 reps
Rest 5 minutes between AMRAPs. In between AMRAPs work on mobility, focusing on thoracic spine and quads.

Coach’s Tips

Today’s workout is three 5 minute AMRAPs with at least 5 minutes rest in between. The coach will start you off with their own unique brand of balance and agility work.   Coaches – get creative and feel free to repurpose equipment as needed.  The beams and agility ladder can be put to good use.  Then on to our 3 AMRAPs, which can be done in any order. They should all be done at high intensity, with quick transitions and little rest, so scale as needed to provide this kind of response.

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