Monday, December 3
Week 6 of "Grindstone". Our final week of our first iteration of "Stamina Squats". Finishing our 3/6 protocol at 70%, our final 3% increase. When we started, we began at 55%. Snatch complex to follow, focusing on technique over loads here. Muscle-Up baseline testing comes next, with a 5 minute piece to check in on our ring capacity. Conditioning to finish. ACTIVATION Rotating Stations Every 2:00, for 8:00 (1 Round): Station 1 – 30/21 Calorie Row Station 2 – Mobility Station (see below) Station 3 – 24/17 Calorie Assault Bike Station 4 - 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats Mobility Station Complete all three movements below inside the 2:00 mobility window per round: 3 Russian Baby Makers 3 Slow Walkout 3 Spidermans per side
Stamina Squat (Emom 12)
Alternating "On the Minute" x 12 (6 Rounds): Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats
Week 6 of "Grindstone". Our final week of our first iteration of "Stamina Squats". Finishing our 3/6 protocol at 70%, our final 3% increase. When we started, we began at 55%. Snatch complex to follow, focusing on technique over loads here. Muscle-Up baseline testing comes next, with a 5 minute piece to check in on our ring capacity. Conditioning to finish.
Snatch Complex (5 x 3)
On the 2:00 x 5 Sets: 1 Power Snatch 1 Hang Squat Snatch (knee-level) 1 Squat Snatch Our aim is to hold onto the bar for all (3) repetitions, and our focus is technique and positions (versus maximal loading). Set #1 - 70% of 1RM Snatch Set #2 - 75% Sets #3+4+5 - 75-80%
Jump Start (Time)
For Time: 60 Double-Unders, 30 Dumbbell Power Snatches 60 Double-Unders, 30/21 Calorie Row 60 Double-Unders, 30 Toes to Bar 60 Double-Unders, 30/21 Calorie Row 60 Double-Unders, 30 Dumbbell Power Snatches Rx Dumbbell - 50/35 In this shorter-range chipper, we are moving "down and back". With a set of double-unders preceding each movement, we'll flow from dumbbell snatches, to row calories, to toes to bar. Then we'll turn and come back through in reverse order, returning to the rower and finally the dumbbell power snatch. This is a quicker workout, where our intentions are to move through sets with larger chunks. Consistency will always be king, as we do not want to find ourselves hitting a wall on our return back through the movements, but as we enter this workout, let's visualize set counts and a flexible break-up strategy. Double-Unders - With a total of 300 repetitions in the workout, this repetitions absolutely count. Sometimes by visualizing this total count, we can better direct ourselves to the proper break-up strategy. Ideally, naturally, we move through these repetitions with large if not unbroken sets. But of course, this is always dependant on the athlete and your double-under capacity. Knowing that there are 300 total reps, sets of 30, potentially 20 or 15 at a time may be the best approach with that larger picture in mind. Dumbbell Power Snatches - In the front and back of the workout. At the front, it's our second movement. Although we are fresh here, a single break may be a wise move if we are challenged by double-unders… no need to push our sets here to the point where we reach failure on the rope because our shoulders are fatigued from an unbroken set. At the finish however, it's exactly that… the finish. Let's see if we can hang on. Calorie Row - Surrounding the toes to bar in the workout. At a decent calorie total, this is not a throw-away… we absolutely want to move with a purpose here. A good visualization can be a pace we be
Muscle Up Testing (2 Rounds for reps)
AMRAP 2: Ring Muscle-Ups Rest 1 Minute AMRAP 2: Ring Muscle-Ups Enter both totals from the AMRAP's below, and the system will compute the sum total. Entering both sets separately will give us better information when we repeat this benchmark at the end of the training cycle.
--------- "If you want to improve, be content to be thought foolish, and stupid." – Epictetus If there’s one thing we can guarantee ourselves, it’s that we’re going to fail. We’re going to fall flat on our face. We’re going to embarrass ourselves. It’s part of the way. It’s guaranteed. But if we promise ourselves one thing, everything changes. To promise to uphold the willingness to learn. To take the failure from "this isn’t for me" and translate it into "I’m not good enough yet". And to identify the skills and knowledge required to take us there. When we turn inward, it’s the promise to find a reason to overcome. Because it’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before. We don’t get better when it’s easy. And we know we don’t get better when we win. We get better, when we get knocked down into the mud. But only if, we choose to learn from it. That’s the secret weapon. Let’s seek the mud.
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