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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Saturday, November 16, 2013

Fitness & Performance:
A. 4 sets:
Back Squat; 10-12 reps @30X1; rest 30 sec
Backward sled pull; 2 gym length, rest 30 sec
Bootstrappers; 25 reps; rest 90 sec
B. 5 rounds, every 2 min for 10 minutes, for quality and for load
3 clean pulls
3 power clean
3 thruster
3 rear lunges per leg

Health:
A. 4 sets:
Back Squat; 5-6 reps
Backward sled pull; 1 gym length
Bootstrappers; 10-12 reps
B. 5 rounds, every 2 min for 10 minutes, for quality and for load
3 clean pulls
3 power clean
3 thruster
3 rear lunges per leg

Competition:
1) Performance WOD in class, then rest 2+ hours
2) Competition Team Practice WOD:
A. 4 sets:
AMRAP -2 reps strict pullup (1st set supinated, 2nd set pronated, 3rd & 4th set mixed grip)
AMRAP -2 reps OH press @ 70/60% BWT
Glute Ham Raise 10-12 reps
B. Your choice:
Fight Gone Mad (fight gone bad with KB swings instead of SDHP)
OR for time:
Row 1K
60 Double Unders
50 KB Swings
40 Wall Ball shots
30 Box Jumps
20 Burpees
10 deadlift

Coach’s Tips

For Part A, note the tempo and rep range, and use this to adjust the load per set.  We are looking for full depth and upright torso on those squats, so adjust accordingly, if you don’t have weightlifting shoes it’s better to elevate heels than to not use full range of motion or faulty movement.  Rack the bar, take a few breaths to rest and then go into your sled pulls, same for the boostrappers.  You can rest a bit longer after the bootstrappers before you go back to squats.  For Part B we are looking for quality, there is no time component to this one but I suspect that you’ll still leave the gym feeling like you did work!  The coach will help you with technique or with modifications as needed.

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