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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg, Wednesday, May 14, 2014

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Overhead Squats

Fitness:
A. 10 minutes of balance & agility work – coach’s choice
B. 20 minutes of work for technique:
1 gym length bear crawl
1 skin the cat
1 gym length burpee broad jump
1 gym length inchworm
1 run around the gym (200M)
C. 3 sets:
30 sec bridge
30 sec middle splits
30 sec left splits
30 sec right splits

Health:
A. 10 minutes of balance & agility work
B. 20 minutes of work for technique:
1 gym length farmer carry
1 gym length bear crawl
1 skin the cat
1 gym length inchworm
1 walk around the gym (200M)
C. 3 sets:
30 sec bridge
30 sec middle splits
30 sec left splits
30 sec right splits

Performance:
A. Barbell Club Oly OR
B. 10 minutes of balance & agility work
C. 20 minutes of work for technique::
1 gym length handstand walk
2-3 reps strict skin the cat on bar
1 gym length burpee broad jump
2-3 reps bar muscle-up
1 run around the gym (200M)
D. 3 sets:
30 sec bridge
30 sec middle splits
30 sec left splits
30 sec right splits

Coach’s Tips

Today is all about natural movement.  For part A, the coach can choose any balance or agility work they choose.  This might include some work with the agility ladder and indo boards, precision jumps, beam work, single leg balance, or hand balancing.  Coaches, feel free to get creative and try out new things. Part B is kind of like an AMRAP but with focus on technique.  Choose movement variations that you can do well, but feel free to try new things and start moving out of your comfort zone. For Part B, you may start at any station, just rotate through with enough rest that you can move well through all the stations. Most of these movements will be familiar to you but there are a few things to note.  If you cannot do a full strict skin the cat without kicking hte legs up, you can either modify my lowering the rings or you can substitute a combination of strict toes to rings or strict hanging leg raises or tuck ups on the rings with some shoulder extension movements like a crab walk or a reverse plank or table top hold. If you tend to have ankle or knee issues or any other joint problem that tends to be aggravated by high impact work, you can either do the Health WOD with farmer carries or you can regular strict pushup burpees with a smaller jump. If it’s your first run outside this year, take it easy and focus on mechanics. Finish off with a bit of mobility work for the day.

Please vote CrossFit Winnipeg for Winnipeg’s Best Gym over at the Winnipeg Sun.  

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