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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Wednesday, December 4, 2013

Fitness & Performance:
A. 3 sets:
10 x Situp to Straddle
30 sec pancake split
10 x sprinter’s bridge
30 sec bridge or backbend variation
10 x divebomber pushups
30 sec down dog or up dog
B. 5 min to complete 50/40 cal row, then AMRAP Russian
KB Swings (55/35) in the remaining time. Rest 5 min, then 5 minutes to complete 100 Russian KB Swings (55/35), then as many calories as possible on the erg in the remaining time.

Health:
A. 3 sets:
10 x Situp to Straddle
30 sec pancake split
10 x sprinter’s bridge
30 sec bridge or backbend variation
10 x divebomber pushups
30 sec down dog or up dog
B. 5-6 sets not for time:
10 heavy Russian Swings + 10 cal row @80% + 10 cal row @recovery pace

Performance:
A. 3 sets:
10 x Situp to Straddle
30 sec pancake split
10 x sprinter’s bridge
30 sec bridge or backbend variation
10 x divebomber pushups
B. 5 min to complete 50/40 cal row, then AMRAP overhead
KB Swings (55/35) in the remaining time. Rest 5 min, then 5 minutes to complete 100 Overhead KB Swings (55/35), then as many calories as possible on the erg in the remaining time.

Competition:
Today you can do the Performance WOD or Barbell Club or both if you are feeling good.  To plan out your next few days, you will need to decide between resting Thursday or Friday, depending on what your weaknesses are, keeping in mind that you have a double day on Saturday, with team practice at 1PM.

Coach’s Tips

Part A has some new gymnastics movements so I have included some videos for you to review.  When doing the sprinter’s bridge, please go much faster, alternating legs as quickly as you can while keeping hips up.  Single leg bridge would be another variation on this.  This is not for time so focus on learning the movements and loosening up with the mobility work. Part B will be a bit of a grinder and it will be interesting to compare your performance when the order is changed.

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