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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Tuesday, December 24, 2013

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Our coaches handstand walking – props guys!

Fitness:
A. 5 sets:
Strict Chin up AMRAP -2 reps
Strict HSPU AMRAP -2 reps
B. For max reps:
2 minutes Push Press (95/65)
2 min rest
2 minutes Toes to Bar
2 min rest
2 min double unders
2 min rest
2 min Airdyne or row (cal)

Health:
A. 5 sets:
Strict Chin up 3-4 reps (add weight if too easy)
Strict HSPU 3-4 reps (increase ROM if too easy)
B. 4-5 sets not for time::
Push Press 6-8 reps
Rest 60-90 sec
Toes to Bar Strict 6-8 reps
Rest 60-90 sec
Airdyne or Row 30 sec at 80% then 1 min at easy recovery pace
Rest 60-90 sec

Performance:
A. 5 sets:
Strict Chin up AMRAP -2 reps
Strict HSPU AMRAP -2 reps
B. For max reps:
2 minutes Push Press (135/85)
2 min rest
2 minutes Toes to Bar
2 min rest
2 min double unders
2 min rest
2 min Airdyne or row (cal)

Coach’s Tips

For Part A we are working on increasing our endurance and volume on chinups and handstand stand pushups, both strict.  For the chinups, you can vary your grip from set to set or use only the supinated grip, your choice. Banded strict chinups as well as negatives and ring rows are good modifications.  For the handstand pushups, you can use an abmat if needed to get these strict.  Other modifications include divebomber pushups, and pike pushups with feet on box.  Regardless of the modification, remember to aim for a tripod type position with hands and head, with elbows above wrists and aim to get the top of your head, not the forehead, to the floor, and get the head through the hole at the top, as if you were doing a press. A last modification could be to simply hold a handstand as long as possible on the wall for each set.  For Part B, we are once again working on endurance for these movements so choose the movements and loads such that you won’t have to stop and rest too often.  This should feel pretty brutal but you should be able to fight through it.  Once again, no substitutions for the double unders, use this time to practice!

Please post reps and loads to comments.

Merry Christmas!

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