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CrossFit Winnipeg: Wednesday October 30, 2013

Weighted Pull-up, PR, Masters of Movement
“Come on this has got to be a PR!”

Fitness:
A. 3 sets:
30 sec L-sit or FLR
30 sec bridge
30 sec reverse plank or batwing plank
30 sec splits left
30 sec splits right
30 sec rest
B. Plate Burpee ladder EMOTM

Health:
A. 3 sets:
30 sec L-sit or FLR
30 sec bridge
30 sec reverse plank or batwing plank
30 sec splits left
30 sec splits right
30 sec rest
B. Plate Burpee ladder EMOTM OR row 15 min (EMOTM 5 hard strokes then 70% effort for the remainder of the minute)

Performance:
A. 3 sets:
30 sec L-sit or FLR
30 sec bridge
30 sec reverse plank or batwing plank
30 sec splits left
30 sec splits right
30 sec rest
B. Burpee ladder EMOTM jump to target 6 inches above reach

Coach’s Tips

For Part A, choose variations that allow you to hold for at least 20 out of the 30 seconds, then move on to the next thing. Work at a consistent pace, and don’t hesitate to use props if needed particularly for the bridge and splits.  For Part B we are retesting our burpee ladder aka burpee beep test, meaning you will do 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute, and so on, until you can no longer complete the prescribed number of burpees.  I’ve given a few different options for standards, including the plate burpees we did at FrostFit or jumping to 6 inch reach, as was the standard in the CrossFit Open.  You choose your option, each one is challenging in its own way.  This is a mental test as much as a physical test, there will come a time when you will finish a burpee with just a second or two to spare, and the work is to keep going and try to get the next step in the ladder.

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