We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Wednesday June 4, 2014

photo 5Fitness:
A. 6 rounds for time:
Sled Pull Heavy x 1
Bear Crawl x 2
10 Cal AD
10 Burpees
10 Toes to bar
Compare to April 9
B. 2-3 sets:
Spiderman or Lizard 1 min per side
Frog Stretch or Pancake Split  1 min
Bridge rotations or wall cape 5 reps per side

Health:
A. 5-6 sets for qualith:
Sled Pull Heavy x 1
Inchworm x 1
10 Cal AD
Bear Crawl x 1
Compare to April 9
B. 2-3 sets:
Spiderman or Lizard 1 min per side
Frog Stretch or pancake split 1 min
Bridge rotations or wall cape 5 reps per side

Performance:
A. Barbell Club Oly
B. 6 rounds for time:
Sled Pull Heavy x 1
Bear Crawl x 2
10 Cal AD
10 Burpees
10 toes to bar
Compare to April 9
C. 3 sets:
Spiderman or Lizard stretch 1 min per side
Frog Stretch or Pancake split 1 min
Bridge rotations or wall cape 5 reps per side

Coach’s Tips

There is a certain expectation of Wednesday’s training at CFW, as it usually involves long grinders, flexibility work, and lot of abs. This week won’t disappoint, I hope. If this workout seems familiar, it is because it’s part of a little series we started on April 9th, when we did this workout as an EMOM for 30 minutes.  So if you did this workout back then, you can try to aim to get this done in less than 30 minutes.  Make no mistake this is a grinder so if you are new to CFW, or if weren’t around for this workout the first time, or if you had scaled it last time, you’ll want to scale back a bit today. 3 to 5 rounds of this should be a pretty good workout for most of us, but feel free to give it a shot if you enjoyed this last time! You can start at any station so this can be staggered in larger classes. You can also sub rowing or running for the Airdyne if  you prefer. We finish with a bit of stretching while you are nice and warm. If you have a look at the video links, note that spiderman lunge or lizard lunge is meant to  open up the back and side of the hip of the front leg and the front of the hip and thigh on the trailing leg, and that the Frog or Pancake is meant as a means to stretch the inner thighs, so if you have a stretch that you like that does the trick feel free to sub it in here.

POPULAR POSTS

Schedule
Your
Free Intro

Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!