Endurance with Nuno Costa - Tuesday, April 7th, 2020

Endurance with Nuno Costa

We've got a special guest class for you Tuesday at 5pm, make sure you log in on zenplanner as Nuno Costa will be running an Endurance Class.Nuno Costa is will be coming to you live from his home in San Diego California.  Nuno has competed 8x at the CrossFit Games, including on the winning affiliate cup team in 2014.  He's on CFHQ seminar staff, and has been teaching seminars (aka. Coaching CrossFit Coaches on how to coach) since 2010, in CFL1 + CFL2 seminars, weightlifting seminars, and Endurance Seminars.  Nuno himself is also a CFL3 certified coach.Nuno founded the CF Invictus Endurance program, and now runs his own Endurance Program Nuno Costa Coaching.  We're thrilled to be able to have Nuno spend an hour with us virtually.Please take advantage of these unique classes opportunities, these coaches we've been able to secure, are the coaches who coach us, as coaches.We also have the Push Sesh with Kevin Ogar at 2pm.  This week focused on lower body get signed in on zenplanner now! 

Tuesday, April 7th, 2020

Equipment:Skipping rope, DB, KB, Barbell,Home Options: *These are just some suggestions, please select items you can use safely.PVC pipe, broom stick, hockey stick,

Buy In:

Dynamic Warm-up Coach Ledthen8min EMOM30 Single Unders5 Windmills w/ DB or KB

Focus:

Split jerk Drills - foot work drills with a broomstick or hockey stick4 rds of eachE30 sec for each1:Jerk balance (4rds)2: jerk drive (4rds)3: Push jerk (4rds)4: Split jerk (4rds)

WOD:

8 Min Amrap 

If you have equipment;

200m Run10 Ass Slap Burpees5 Split jerks barbell ( 95/65)

If you have some:

200m Run or 100 DU10 Ass Slap Burpees5 Split jerks Dumbbell or Kb

If you have no equipment:

200m Run or 45 sec High knees10 Ass Slap Burpees5 Split jerks Odd object or broom stick ( focus on technique ) Accessory Work:3x 20 Bicep hammer curls ( fast light ) 30 sec rest between3x 20 Bent flys ( fast light ) 30 sec rest between Check back each night at 8pm for the next days WOD .Contact us:Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5Phone: (705) 444-0006Follow us on Instagram @crossfit_indestri