CrossFit Winnipeg Athletes

part 1:
As many rounds in 7 minutes;
5 unbroken CTB chin ups
10 unbroken SDLHP – 95#/65#

rest 10 minutes

part 2:
Row 500m

Sectionals Athletes

part 1:
CFWA part 1

rest 60 minutes

part 2:
Row 1K

Are you coachable? asks Coach Rut

Workout of the Day

10 sets:
10 CTB chin ups
10 ring dips
(rest 30 sec)

rest 10 min

AMRAP Double Unders – 3 attempts, rest as needed b/t attempts

Rest day tomorrow for sectionals athletes

Workout of the Day

A. 5 Rounds:
4-6 Push Jerk @ 12X1; rest 150 sec
4-6 Weighted Strict Chin Ups @ 21X0; rest 150 sec
B. 4 Rounds:
4-6 Push Press @ 12X1; rest 120 sec
15 Chest to Bar Pullups; rest 120 sec
C. 3 Rounds:
4-6 Press @ 12X1; rest 90 sec
20 Pullups (chin must break vertical plane of bar); rest 90 sec

This is a long workout. Exercises are organized in terms of priority, so rather than cutting down on rounds, we’d prefer that athletes come and work through the workout AS PRESCRIBED until they complete it or need to leave. Use a band in parts B & C, if necessary, to cut sets required for pullups to 2 or 3. There is only 150 sec rest between last round of A and first round of B. There is only 120 sec rest between last round of B and first round of C. Closing hours are closing hours, so make sure you arrive with adequate time to complete the workout if you want to do the whole thing (arrive no later than 8:15 AM in the morning or 5:45 PM in the evening).

Source: OPT

Double day tomorrow for sectionals athletes. In order to complete this double day within the open hours at CrossFit Winnipeg you will need to arrive at 8 AM Sharp tomorrow! Part A will need to start at 8:20 AM. Part B will start at 10:00 AM. This should give you approximately 1 hour of rest between. Other options: Do Part A during CFW hours and then do Part B (rower required) at another facility or with special arrangements with another coach who might be in later. Not an option: carrying out the workouts between 11:00AM – 12:30PM at CF Winnipeg.

Modification to sectionals training schedule:

Monday will be a rest day. Tuesday is a double. Wednesday is a single.

Workout of the Day

A. 4 Rounds:
6-8 Overhead Squat @ 32×1; rest 120 sec
8 Muscle Ups; rest 120 sec
B. 3 Rounds:
10 *explosive* jump squats (bodyweight, with minimal squat); rest 90 sec
20 Chest to Bar Pullups; rest 90 sec
C. Tabata Mash (alternate between two exercises for 16 rounds of 20s work, 10s rest):
Switch Lunges
Anchored Sit Ups

Recommended training day for sectionals athletes. Tomorrow and Sunday on as well.

Remember that the gym will be closed on Monday, February 15th for Louis Riel Day, except for a team workout at 9:00AM.

Workout of the Day

Death by 10 metres

Run 10m on the minute. Each round (every minute) add 10 meters until you can no longer continue.

Then, to continue our week of hammering at your grip, AMRAP in 5 minutes:
1 L-pull up (scale to strict pull up if necessary)
2 Toes to bar
3 C2B (chest to bar) pull ups
4 K2E (knees to elbows)
5 pull ups however

*if the athlete releases the bar, he or she must stop and perform 5 burpees before resuming the complex where the athlete left off. There is no limit on the number of times an athlete can be penalized for releasing the bar.