Call Us: 604.526.5196

CrossFit Coquitlam – June 7 2013

CrossFit Games Canada West

Rocky Point CrossFit’s Team for the Canada West Regionals. Action starts tomorrow at 9AM. Cheer on Casey, Viki, Jen, Stacey, Nathan and Spenser! We’ll keep you posted on the results!

There will be regular hours at the gym this weekend with the exception of Yoga at Noon on Sunday. Our Yoga instructor will be a bit busy competing.

Today’s Workout:
Warmup
10 Minute Practice progressing from Teddy Bear Headstand to Kipping Hand Stand Push-Ups.

Strength
Fitness
Three sets of:
3 Negative Pull-Ups
(These are controlled negatives. Use some kind of assist to begin the movement with your chin over the bar, hold for one second, then lower yourself to full lockout over the span of 5 seconds. Shake out in between reps as needed, and load these with as much weight at possible while maintaining a 5 second descent.)
Rest 60 seconds
8 Russian Step-Ups each leg
Rest 60 seconds
Jump Rope Technique Practice 60 seconds
Rest 60 seconds

Performance & RX
In six attempts or less, find your 1-RM Weighted Pull-Up
Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.

WOD
Fitness
Complete as many rounds and reps as possible in 10 minutes of:
Dumbbell Renegade Rows x 5 reps *KBs can be used with care.
Dumbbell Walking Lunge x 20 steps (use same dumbbells)
Run 200 Meters

Performance & RX
Complete as many rounds and reps as possible in 10 minutes of:
Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping) (Performance will be 12 Pull-ups any style)
Run 200 Meters

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:


*

*

*

*

*

*