Saturday, February 9
A weightlifting complex to start our day, leading us into our focus of effort - "Mumbo Jumbo". Two variations of the conditioning, team and individual. To follow, skill based conditioning with dumbbell deadlifts, dumbbell walking lunges, and rope climbs with a recovery finish. ACTIVATION At low intensity to start, steadily ramping intensity on the rower through the rounds: 20 Calorie Row + 20 Slow Air Squats 16 Calorie Row + :30s Spiderman and Reach - Video 12 Calorie Row + :30s Walkouts - Video 8 Calorie Row + :30s Wall Squats - Video Barbell Warmup (empty barbell) 10 Good Mornings 10 Elbow Rotations 10 Strict Presses 10 Stiff-Legged Deadlifts 10 Hang Muscle Cleans Clean and Jerk Warmup 2 Sets, building slightly between with light loads (~30-45% of 1RM): 3 Clean Deadlifts 3 Hang Muscle Cleans 3 Push Presses 3 Front Squats 3 Hang Power Cleans (short break) 3 Power Cleans 3 Front Squats 3 Push Jerks
Weightlifting Complex (Every 2:00 Min x 5)
On the 2:00 x 5 Sets: 7 Deadlifts 5 Hang Power Cleans 3 Jerks All repetitions are completed as a single set (all deadlifts to be completed as "touch and go"). Percentages based off 1RM Clean and Jerk: Set #1 - 65% Set #2 - 70% Sets #3, 4, 5 - Build to a heavy complex.
Mumbo Jumbo (Team Version) (Time)
In Teams of 3, with a 30:00 Time Cap: 3 Rounds: 30 Deadlifts (95/65) 30 Hang Power Cleans (95/65) 30 Push Jerks (95/65) Into... 150/100 Calorie Assault Bike 2 Rounds: 30 Deadlifts (135/95) 30 Hang Power Cleans (135/95) 30 Push Jerks (135/95) Into... 150/100 Calorie Assault Bike 1 Round: 30 Deadlifts (175/125) 30 Hang Power Cleans (175/125) 30 Push Jerks (175/125)
An ascending weight, while the rounds of the repetitions decreases from 3-2-1. Stimulus wise, we are looking for the following criteria to be met by all teammates: First weight - A loading all teammates could power clean and jerk for 21+ repetitions, when fresh. Light and fast load. Second weigh*t - A loading all teammates could power clean and jerk for 12+ repetitions, when fresh. Moderate load, and still moving in sets. *Third weight - A loading all teammates could power clean and jerk for 5+ repetitions, when fresh. Moderate to "heavyish" load, but a weight all three teammates can find sets in. If we do not have access to a bike today, athletes can complete the same calories on the rower. If we are in a team of 2, complete the barbell repetitions as 20's, with a 100/70 calorie bike between sets
Mumbo Jumbo (Individual Version) (Time)
3 Rounds: 21 Deadlifts (95/65) 21 Hang Power Cleans (95/65) 21 Push Jerks (95/65) Into… 50/35 Calorie Assault Bike 2 Rounds: 18 Deadlifts (155/105) 18 Hang Power Cleans (155/105) 18 Push Jerks (155/105) Into… 50/35 Calorie Assault Bike 1 Round: 15 Deadlifts (205/145) 15 Hang Power Cleans (205/145) 15 Push Jerks (205/145)
Large jumps in the individual version of "Mumbo Jumbo", transitioning from a higher volume, light load start to a lower volume heavy load at the finish. Stimulus wise, we are looking for the following: First weight - A loading we feel confident we could cycle for 21+ unbroken repetitions, when fresh. Second weight - A loading we feel confident we could cycle for 12+ unbroken repetitions, when fresh. Third weight - A loading we feel confident we could cycle for 5+ unbroken repetitions, when fresh. As we approach "Mumbo Jumbo", we can lean into the first three rounds with larger sets. Knowing that we can recover on the first calories on the bike, we can be on the aggressive side here. However, this comes with a caveat - we must be conscious of our technique. Despite it being a light load, if we are not moving well, this will come back to challenge us later in the workout when the loads are heavier. Good to be aggressive in these opening sets, but controlled with our technique with the larger picture in mind. At the second weight, this is a significant jump, one that we don't commonly see in such workouts. We usually meet at a loading between, so this is a valuable skill to be able to refine. Sets here are naturally the aim, given how we have our heaviest barbell to finish. Using the first handful of calories on the second bike much like the first, a brief recovery, do the same at the tail end of the count. Moving into the heavy load ready is paramount, and this allows us to move immediately to the deadlifts to start. Breaking up these repetitions, despite 15 being a relatively low number for this weight, is recommended. The following hang power cleans and jerks are the battle to fight. Here, sets are naturally our aim, but let's be conscious of the clock. On the hang power cleans, smaller sets may move us through these 15 repetitions best. This is in contrast to the jerks, where we are naturally looking for larger sets, given the need to clean the barbe
----------------- "Motivation can get you started. Commitment is what keeps you going." - Jim Rohn Motivation feels good. It makes things feel, just, easy. So natural. We recognize anything in life that’s worth working towards… won’t be easy. And it will not be a matter of if, but when, we are challenged and tested to the core. In this moment, motivation will not be there for us. But our commitment, will. Our success can be drawn back to the level of commitment to the little things. Discipline is not reserved for the military or martial arts - it is our anchor for seeing us through the storm. For it will never be a single act that makes, or breaks us. It’s instead hundreds and thousands of smaller decisions, repeated time and time again, through our commitment to the little things.
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