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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Wednesday, June 11 2014

 

Our Spring Leaning Challenge Winner Justin
Our Spring Leaning Challenge Winner Justin

Fitness:
A. 10 min to build to a heavy single thruster
B. “Fran” 21-15-9 reps: Thrusters (95/65) + Pullups
C. 2 sets:
Row 1 min at recovery pace
Roll out lats & thighs 2 min

Health:
A. Build to a heavy single thruster
B. 4-5 sets:
3-4 reps Thruster
3-4 reps strict chinup or pullup
C. 2 sets:
Row 1 min at recovery pace
Roll out lats & thighs 2 min

Performance:
A. 10 min to build to a heavy single thruster
B. “Fran”
C. 3 sets:
Row 1 min at recovery pace
Roll out lats & thighs 2 min
D. Barbell Club Oly OR Behind the Neck Jerk, build to heavy single.

Coach’s Tips

This workout is at the request of Justin, our Spring Leaning Challenge Winner. We’ll start by taking about 10 minutes to build to a heavy single in the thruster, not too many reps, just enough for you to see what a “heavy” thruster feels like.  The strategy behind this is two-fold, first you’ll be able to reduce the weight significantly for Fran, so that the bar should feel light compared to what you lifted in Part A.  This is also a great way to figure out if you should scale the weight for “Fran”.  We tend to get the best power output (i.e. speed and intensity in this case) at around 55 to 65% of your 1RM.  Fran is a totally different workout if it takes you more than 8 minutes rather than sub 5 minutes, which is what we are aiming for. My recommendation is to use around 60% of your 1RM, no more than 65% of your 1RM, so that you can achieve this. If you would like the “Kick Ass At Life” version of Fran (similar to this Sunday’s “Kick Ass at Life Helen”, do 15-12-9 Thrusters at 135/85 & strict pullups or chin-ups. Ladies, you can also do 12-9-6 for the pullups. After the WOD, instead of collapsing on the floor try to move around, row, Airdyne or jog a bit at a recovery pace and roll out your thighs and lats.

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