• Daniel LaPointe

Saturday, December 15


Starting our weekend with a handstand walk piece, challenged by a short distance calorie row buy-in. Moving into barbell cycling to follow as we focus on our power snatch cycle capacities at three varying weights. Conditioning to finish, with two options - team or individual. ACTIVATION On the 2:00 x 2 Rounds (16:00): Minutes 0-2 - 30/24 Calorie Row Minutes 3-4 - 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats + 20 AbMat Sit-Ups Minutes 5-6: 30/24 Calorie Assault Bike Minutes 7-8: :45s of Warrior Squats + 3 Spidermans (each side) 2 Rounds Barbell Warmup 5 Hang Muscle Snatches 5 Snatch Grip Push Jerks (from behind the neck) 5 Power Snatches

Metcon (3 Rounds for reps)

3 Rounds: :20s for Max Power Snatches (115/80), rest :40s :30s for Max Power Snatches (135/95), rest :30s :40s for Max Power Snatches (155/105) Rest 2:20 between rounds. In full, these are five-minute rounds. In the first minute, the first 20s are for max repetitions at our lightest load. We'll rest until the turn of the minute. In the second minute, we now have half of the minute (:30s) for max repetitions at our middle load, and we'll rest the remainder of the minute once again. At the the turn of minute into minute three, we'll now have :40s for max repetitions at our heaviest load of the three, followed by a 2:20 rest period which will take us to the five minute mark. Stimulus wise: Weight #1 - A moderate load that we could cycle for at least 12 repetitons unbroken, when fresh. Weight #2 - A moderately heavy load that we could cycle for 6+ repetitons unbroken, when fresh. Weight #3 - A heavy load that we could cycle for 4+ repetitons unbroken, when fresh. At the first loading, we are looking for touch and go repetitions. On the second, we may be able to string together a good set to open, followed by smaller sets or fast singles. And on the third loading, we are likely at fast singles to find our best score.

Cotton Eyed Joe (team version) (AMRAP - Rounds and Reps)

In Teams of 3, AMRAP 30: 8 Dumbbell Hang Clean and Jerks (50/35) 10 Medball Squat Jumps (30/20) 8/6 Calorie Assault Bike Inside today's conditioning, teammates complete a full round before switching. When the entire team has each gone through the triplet once, that is three rounds. Score is total rounds plus any partial repetitions. On the dumbbell hang clean and jerk, these are "Open" standards. With that, we are to complete four repetitions on a single side, before switching to the other arm. Stimulus wise, we are looking for a loading that we are very confident we can complete unbroken each round, throughout the entire 30-minute duration. In other words, a loading that we could complete 30+ repetitions with, when fresh. On the medball squat jumps, we are hugging a medball to our chest throughout. A full squat, followed by a jump off the ground at full extension. Weight wise, we have a similar feel to our dumbbell hang clean and jerk today - a loading that we could cycle for 30+ repetitions when fresh. Light and fast for both our opening movements, so we can push on the third station, the bike. On the final exercise of the round, the Assault Bike, we are looking to push to a pace we rarely hold inside workouts. Taking full advantage of the exponential accumulation factor of putting intensity into the bike, we are aiming to finish each round with a full sprint given our work/rest ratio being 1:2.

Cotton Eyed Joe (Individual) (Time)

7 Rounds, resting 1:00 between rounds: 8 Dumbbell Hang Clean and Jerks (50/35) 10 Medball Squat Jumps (30/20) 8/6 Calorie Assault Bike In today's conditioning, we are looking to finish each round with a near sprint finish on the bike, taking full advantage of the effect intensity brings towards calories here. The "buy-in" dumbbell work and medball jumps are naturally important, but let's focus our efforts on the bike as the station to place our best effort in. Compared to the team variation, rest is less, by about a half. On the dumbbell hang clean and jerk, these are "Open" standards. With that, we are to complete four repetitions on a single side, before switching to the other arm. Stimulus wise, we are looking for a loading that we are very confident we can complete unbroken each round, throughout the entire 30-minute duration. In other words, a loading that we could complete 30+ repetitions with, when fresh. On the medball squat jumps, we are hugging a medball to our chest throughout. A full squat, followed by a jump off the ground at full extension. Weight wise, we have a similar feel to our dumbbell hang clean and jerk today - a loading that we could cycle for 30+ repetitions when fresh. Light and fast for both our opening movements, so we can push on the third station, the bike. On the final exercise of the round, the Assault Bike, we are looking to push to a pace we rarely hold inside workouts. Taking full advantage of the exponential accumulation factor of putting intensity into the bike, we are aiming to finish each round with a full sprint. Break it up the calories into three rough parts. The first handful of pedals - let it be a recovery pace from the buy-in work. Still pushing our pace, but gathering ourself for a push in the middle and finish. The "second" third of our short bike, let's aim to pick it up some, ramping up to our finish. In the "third" and final stretch, with a few calories left, aim to sprint to the finish. These three p

**EXTRA**

Handstand Walking (Time)

For Time: 60/40 Calorie Row 200' Handstand Walk 9:00 Time Cap A chance to practice our handstand walking under light fatigue from the buy-in row. If able, set markers for a 50' handstand walking lane, which would result in 4 lengths total (or 2 "down and backs") to complete the 200' total. Time cap is in place to ensure we are practicing our walk, but not spending excessive attempts on the movement under fatigue. If we reach the time cap, enter 9:00 plus 1 second for every 10' section not completed. If we are not completing a handstand walk today, we can use this as an opportunity to develop shoulder strength through the "pike pushup" variation of a handstand walk, using a box. Moving into a pike position with our feet on a box (or knees), complete 4 full 360 degree walks on our hands with our lower half on top of the box. Much like a projector drawing a circle. In this, alternate directions for the 4 circles (left for the first, right for the second). This is a very challenging movement, and will require several breaks. Take them before we need to, so that we can train sound technique versus reinforcing potentially bad habits. This modified handstand walk is a better fit than actual pressing, given the next part in the order.

----------------- "Belief is irresistible." – Phil Knight Inspiration can move us for a couple moments. Motivation, hours. Maybe days. But they’ll both run out. Belief however, will never yield. Belief is unending. When we believe to the core of our being in something, failure is not an option. We can get kicked down, beat up, thrown into the mud repeatedly… but it won’t matter. Because we’ll get back up. Belief knows nothing but, to try again. Until we succeed. Yet one of the greatest tragedies in life is that we don’t believe. We don’t believe we have control over our lives. We don’t believe we have the capabilities, or if we ever will. We don’t believe we’re the right person. Yet one thing we can believe – that is it us, and only us, that can create the life we want. And if we can take that to heart, then there is nothing else to do, but to try once more. Until we succeed. Because belief, is irresistible.

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