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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Tuesday, November 12, 2013

Fitness:
A. 3 sets:
Single Arm Seated KB press @31X1; 8-10 reps; rest 30 sec
Strict Chin-up @30X0; 1/2 AMRAP; rest 30 sec
DB Split squat; 8-10 reps; rest 90 sec
B. 5 rounds for time:
4 reps shoulders to overhead (115/75)
8 reps true ring row
12 reps toes to bar
16 reps situps
200M Row
Compare to October 29th when we did this as a partner AMRAP

Health:
A. 3 sets:
Single Arm Seated KB press @31X1; 8-10 reps; rest 30 sec
Strict Chin-up @30X0; 1/2 AMRAP; rest 30 sec
DB Split squat; 8-10 reps; rest 90 sec
B. 4-5 sets not  for time:
4 reps dumbbell press
6 reps true ring row
8 reps strict hanging leg raises
1 min plank
200M Row

Performance:
A. 3 sets:
Single Arm Seated or standing KB press with chains or bands@31X1; 8-10 reps per side; rest 30 sec
Strict Chin-up @30X0; 1/2 AMRAP; rest 30 sec
BB Front Rack Split squat; 8-10 reps; rest 90 sec
B. 5 rounds for time:
4 reps shoulders to overhead (155/105)
8 reps true ring row
12 reps toes to bar
16 reps situps
200M Row
Compare to October 29th when we did this as a partner AMRAP

Competition:
Performance WOD, rest 45+ minutes, then:
A. Squat program
B. Three rounds for time of:
275/185 lbs Deadlift x 10 reps
Ring Dips x 15 reps
Double-Unders x 30 reps

Coach’s Tips

Please note the tempo in Part A. You can adjust the load per set in function of the tempo and rep range.  For the seated KB press, you can sit on the floor but if you have tight hips you may need to elevate your hips to make sure you are sitting nice and tall with a straight back.  Next is a strict supinated grip chinup.  The number of reps depends on how many you can do.  When we tested this last week, you wrote down how many reps you can do, for today, divide that number in half and do that amount of reps at the tempo indicated. If you don’t know how many you can do, stop a few reps short of failure, while technique still looks really solid.  If you don’t have a chinup, you can do banded variation, but only if you do not have any shoulder or elbow issues. This can also be done as a supinated grip ring row, but make it challenging.  Finish up this trio with a split squat. For the split squat, we are focusing on knee flexion, this means that instead of going straight down like an elevator, you will go down and forward in a diagonal like an escalator, getting as much of your hamstring touching your calf as possible.  If you have knee problems, ask the coach for a different variation.  You can do this movement with the front foot elevated a few inches, this is the easiest variation, particularly if you have tight hips or tight ankles. Second, you can also try this with both feet on the floor.  The third and most difficult variation is the bulgarian split squat with the back foot elevated.  This requires a lot of flexibility.  If you can’t get your hamstring to cover your calf in this position,  you should go to one of the other variations.  Fitness athletes do this with dumbbells, competitors try with the barbell in front rack.  If Part B looks familiar it is because we did this exact same workout as a partner AMRAP two weeks ago.  Try to use the same loads and same movement variations as you did last time and compare what this feels like with no rest, compared to last time. Competition team, you can do the class first or the competition workout first the order won’t matter too much today, however this should be done in two separate sessions with full recovery, food, nap etc.

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