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CrossFit Winnipeg: Friday, October 25, 2013

Heavy 6am Sled Pulls
Heavy 6am Sled Pulls!

Fitness:
A. Pullup strength work, 5 x 1.1.1
B. 3 x 3 min AMRAP of:
5 BB Shoulders to OH (115/75#), rack optional
10 T2B
15 Russian KB swings (60/45)
Rest 3 min between sets, pick up each set where you left off on the last set.

Health:
A. Pullup strength work, 5 x 1.1.1
B. 6-8 sets, not for time:
3-4 reps BB Shoulders to OH
6-8 T2B or hanging leg raise or GHD sit-up
9-10 Heavy Russian KB swings
Rest 3 min between sets, pick up where you left off

Performance:
A. Weighted, 5 x 1.1.1.1.1
B. 3 x 3 min AMRAP of:
5 Shoulder to OH (135/95) from the floor, no racks
10 T2B
15 Overhead KB swings (70/55)
Rest 3 min between sets, pick up where you left off.

Coach’s Notes

Choose your pullup work to enhance maximal strength rather than endurance, each rep should be tough.  For the cluster, you will want to rest 10-15 seconds between the individual reps and 90 to 120 seconds between sets.  You can adjust your grip per set, including pronated, supinated or mixed grip, but make sure that you work on positions of weakness, so if you tend to find pronated tougher, start with those and do more sets pronated and supinated.  You can choose weighted pullups, strict pullups, negatives, strict banded pullups or tough ring rows.  For Part B, we have 3 short AMRAPs of 3 minutes each, with 3 minutes rest between sets.  Work at about 90% – 95% effort, so that you can maintain your pace throughout the 3 work intervals.  For the shoulders to overhead, choose your poison, strict presses, push presses, push jerks or even split jerks if needed, but you may need to adjust the weight accordingly.  If you technique is good on the push press or push jerks, you will be able to handle a lot more weight than if you do strict presses.  70 to 75% of your best push press would be a good place to start if you’re not sure what weight to use.

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