A. Front Squat; build to a heavy set of 4 and do 5 more sets of 4 at that weight.
B. 3 rounds; resting approx 1 min between sets:
Romanian Deadlift @31X1; 4-6 reps
Bulgarian Split Squat @21X1; 8-10 reps
Glute Ham Raise @2112; 10-12 reps
C. 50 GHD Sit-ups for time

Notes:
A. The first set of 4 should be heavy but not maximal so that you can do 5 more sets at the same weight. Coach may assign different types of squats and rep schemes as needed.
B. Prioritize tempo and form over load and volume. Use the rep range to determine the weight. Aim to go heavier than last time on the romanian deadlifts and the split squats. Scale GH raises to GHD Hip Extensions or supine single leg bridge at tempo.
C. Scale range of motion and reps as needed.

Please post results to comments.

A. Front Squat; build to a heavy single
B. 10 Rounds for time:
5 Front Squat
5 Chest to bar pullups

Please post results to comments.

I had originally posted in the programming preview that Friday would be Upper Body Strength with a metcon, but I somehow got mixed up with the days because of the New Year’s Team Wod.  Front Squat might be a little tough after Thursday’s lunges but we’ll give it a shot anyway and still get some upper body strength work in on Saturday before the Team WOD on New Year’s Day.  Sorry about the mix-up…

–Coach T.

A. Front Squat; build to a heavy set of 2
B. 3 sets:
AMRAP Back Squats @ the weight used in Part A; rest 15 sec
6 Box Jumps; rest 15 sec
12-15 Hip Extensions or Glute Ham Raises; rest 2 min

A. Squat 5, 4, 3, 2, 1; “by feel” start at the weight used on November 12th or 18th and do 5 reps, add about 2 to 3% per set, resting 2 to 3 minutes between sets.
B. 3 Sets:
15-18 Pullups Unbroken; rest 1 min
30 GHD Situps Unbroken; rest 1 min

Beast Double:
5 min warm-up @ 50%
4 sets:
0:20 sec @100%
2:40 rest
10 minutes mobility work or easy active rest
4 sets:
0:20 sec @100%
2:40 rest
5 min cool-down @50%
Airdyne is the preferred modality for this but rowing or sprinting will work.  Aim for all out effort, if using Airdyne or Rower, count calories.

 

Please post results to comments…

A. Deadlift; 3 sets of 5
B. 3 sets:
Front Squat; 6 tough reps; rest about 30 sec
Reverse Hyper 10-12 reps; rest about 30 sec
L-Sit hold AMSAP; rest about 1 min
C. For time:
50 Hip Extensions
50 Walking Lunges
Run 400M

Level 1 Class Noon

A. Front Squat & Overhead Squat Technique with dowel
B. Front Squat from rack 4 sets of 6
C. For Time:
Row 500M
10, 8, 6, 4, 2 reps each:
Goblet Squat or OHS, Push-Up, Hanging leg raises or Situps
Finish with 500M Row

Workout of the Day
CrossFit Winnipeg Athletes

A1. 3-3-2-2-1-1 Front Squat @ 30X0; rest 2 minutes
A2. 3-3-2-2-1-1 Single Arm DB/KB Press @ 30X0; rest 2 minutes
B. 2 hands overhead GHD Sit Ups – amrap in 30 sec/ 30 sec rest x 8

* Note, we have a new dumbbell which can be loaded with plates if weight > 75# is required…

Sectionals Athletes

A1. Front Squat @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
A2. Seated Military Press @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
B. 2 hands overhead GHD Sit Ups – amrap in 30 sec/ 30 sec rest x 8
start with arms extended for A2, lower to clavicles, bench @ 80 deg

Double tomorrow for sectionals athletes… You will need to coordinate with a coach OR find a chin-up bar and a 20″” box for workout 2. Workouts are 6 hours apart.

Happy Birthday Coach Steve (aka Explicit)!!

Workout of the Day

Crossfit Winnipeg Athletes
part 1
A. Split Jerk – 3,2,1,3,2,1; rest 240 sec
B. Front Squat – 3,3,3,3,3; rest 240 sec
C. GHD Sit Ups – 100 for time

Sectionals Athletes, do part one, rest as needed

part 2
Running:
1 min @ 50%/1 min @ 90%
2 min @ 50%/2 min @ 90%
3 min @ 50%/3 min @ 90%
4 min @ 50%/4 min @ 90%
3 min @ 50%/3 min @ 90%
2 min @ 50%/2 min @ 90%
1 min @ 50%/1 min @ 90%

Crossfit can do different things to different people. It not only tests our physical abilities but our mental fortitude as well. Below is a blog post from Kelly Starett, post thoughts to comments.
Crossfit Snitting

Workout of the Day

3 sets:
10 thrusters – 120#/80#
Row 2 min @ 90% effort
Rest 2 min
+
3 sets:
10 front squat – 135#/95#
90 sec high knee skipping
rest 2 min
+
21,15,9 rep rounds for time;
Pull Ups
Burpees

Source: OPT
Recommended training day for sectionals athletes; Sat & Sun on as well

Happy Birthday Derek G.!

Workout of the Day

A. 5 Rounds of:
Front Squat 2-3 reps @ 20X1; rest up to 180 sec
Chin ups [3 strict/6 kipping/9 chest to bar]; rest up to 180 sec*
B. 5 Rounds of:
15 toes to bar; rest exactly 45 sec**
15 GHD Raises; rest exactly 45 sec**

* If you drop off the bar, the set is over; we will modify to something appropriate to your skill level as necessary
** Do 15 reps, or until you break the set

Workout of the Day

Bench Press 5-5-5-3-3-3

For as many reps as possible… 7 rounds of 1:00 on; 0:45 off….

Dumbbell Complex:
3 Hang Power Cleans
3 Front Squats
3 Push Press

Use 50% of body weight. Pick up where you left off when timer stopped

Another great post from member Chris’ blog…