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Workouts

  • 08/03/2019

    By Colin | In Blog / Workouts | on March 7, 2019

    Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.

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  • 07/03/2019

    By Colin | In Blog / Workouts | on March 6, 2019

    A. Alternating for 5 rounds: Single arm DB bench press, as heavy as possible for 8-12 reps. Single arm ring rows OR bent over DB rows. Aim for 8-12 reps for these as well. Shoot for more reps than last week, or increase the weight slightly (move the feet forward for the ring rows). OR… […]

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  • 06/03/2019

    By Colin | In Blog / Workouts | on March 5, 2019

    A. Jerk practice – 5 work sets of: 2 push jerks + 1 split jerk. Aim for approximately the same weight as last week, or more if your technique allows. B. For time: Row 500 m Then 4 rounds of: 16 weighted lunges (2 DBs or KBs) 16 toes-to-bar 16 DB hang power cleans (2 […]

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  • 05/03/2019

    By Colin | In Blog / Workouts | on March 4, 2019

    A. Pause front squats – 5×3 @ 70% (up from last week), using a 13X1 tempo (3 second pause in the bottom). For the newer people out there, when we write a tempo as 13X1, what that means is: DBUT = Down, Bottom, Up, Top. i.e. 1 second down, 3 seconds in the bottom, eXplode […]

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  • 04/03/2019

    By Colin | In Blog / Workouts | on March 3, 2019

    A. Clean complex – Every 2 minutes for 5 sets, do 2 hang cleans + 1 cleans, working at a moderately heavy weight. B. Open workout 19.2 variation. The actual workout as written is very much a testing workout, and is designed to separate everyday athletes (which is the vast majority of us, honestly) from […]

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  • 03/03/2019

    By Colin | In Blog / Workouts | on March 2, 2019

    A. With a partner, alternating rounds for 30 minutes: 5 bodyweight deadlifts (or 50% of your deadlift 1 rep max, whichever is less) 10 push-ups 10 pull-ups Sprint 1 lap (on turf).  

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  • 02/03/2019

    By Colin | In Blog / Workouts | on March 1, 2019

    A. Ring muscle-up / pulling strength and skill work: If you’re able to do pull-ups: work on 10-20 assisted ring MU transitions (OR strict MU if you’re able). You may also try Russian dips (https://www.youtube.com/watch?v=rCOuSNCVack) on some boxes. These can be lightly assisted with your feet if you like. 3 max effort sets of ring […]

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  • 01/03/2019

    By Colin | In Blog / Workouts | on February 28, 2019

    Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.

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  • 28/02/2019

    By Colin | In Blog / Workouts | on February 27, 2019

    A. Push jerk – 6×2, increasing weight for some or all of the sets from last week. B. 7 minute AMRAP of: 7 barbell “clusters” (clean + thruster) (95/65) 7 bar-facing burpees. C. 3 rounds, not for time: 15-30 GHD hip extensions 10-25 GHD sit-ups (modify to abmat sit-ups if needed).

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  • 27/02/2019

    By Colin | In Blog / Workouts | on February 26, 2019

    A. Pause front squats – 5×5 @ 65% (up from last week), using a 13X1 tempo (3 second pause in the bottom). B. For time: 30 DB snatches (50/35) 50 double-unders 30 DB overhead squats (1 DB) 50 double-unders 30 DB push presses (1 DB) 50 double-unders 10 laps heavy suitcase carry 50 double-unders. Scale […]

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