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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Wednesday, December 11, 2013

Fitness & Performance:
A. 3 sets:
15 x Situp to Straddle
30 sec pancake split
15 x sprinter’s bridge
30 sec bridge or backbend variation
15 x divebomber pushups
30 up dog
B. CrossFit Games Open 11.4
AMRAP in 10 minutes:
60 Bar-facing burpees
30 Overhead squats (120/90)
10 Muscle-ups

Health:
A. 3 sets:
15 x Situp to Straddle
30 sec pancake split
15 x sprinter’s bridge
30 sec bridge or backbend variation
15 x divebomber pushups
30 up dog
B. 4-5 sets not for time:
3-4 reps overhead squat
3-4 reps muscle-up or strict false grip pullups & dips
3-4 gym lengths Farmer Carry

Competition:
Please do the Performance WOD and if you feel you need some work with Oly come on out to Barbell Club at 5:30 and I’m coaching Mobility afterwards at 7PM so come on by.  If you haven’t done your first squatting session of the week try to get it in as early as possible on Wednesday.

Coach’s Tips

Part A is a progression on last week’s Wednesday core & mobility work, please see last week’s post for instructional videos.  Part B should look familiar as it is one of the Open workouts from two years ago, HERE is a link to the instructions and standards.

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