• Daniel LaPointe

Saturday, March 9


ACTIVATION On the 2:00 x 18 (3 rounds): Minutes 1+2 - 25/18 Calorie Assault Bike Minutes 3+4 - 1 Round of "Strict Cindy" + 20 AbMat Sit-Ups Minutes 5+6 - One part of the Barbell Warmup Round 1 - 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations, 5 Strict Presses Round 2 - 5 Stiff-Legged Deadlifts, 5 Hang Muscle Cleans, 5 Push Presses, 5 Power Cleans Round 3 - 5 Behind the Neck Presses (Snatch Grip), 5 Overhead Squats, 3 Hang Power Snatches, 3 Power Snatches

Metcon (AMRAP - Rounds)

Gymnastic Conditioning On the Minute x 12 (4 Rounds): Minute 1 - 15/12 Calorie Row Minute 2 - 40 Double-Unders Minute 3 - 3-6 Bar Muscle-Ups Not for score or intensity, but for quality practice on our bar muscle-ups. If we are not completing bar muscle-ups today, modify with a set of CTB pull-ups that we are very confident we can complete in at most two quick sets. Sub-maximal efforts here, fine tuning our feel under light metabolic challenges.

Bike Drop (Individual) (Time)

For Time: 30/21 Calorie Bike/Row, 21 Power Snatches, 21 Thrusters (75/55) 30/21 Calorie Bike/Row, 18 Power Snatches, 18 Thrusters (95/65) 30/21 Calorie Bike/Row, 15 Power Snatches, 15 Thrusters (115/80) 30/21 Calorie Bike/Row, 12 Power Snatches, 12 Thrusters (135/95) Stimulus wise, we are looking for: 1st Weight – Very light. 30+ repetitions unbroken when fresh is a possibility on both movements. 2nd Weight – Moderate. 21+ repetitions unbroken when fresh is a possibility on both movements. 3rd Weight – Moderate-Heavy. 15+ repetitions unbroken when fresh is a possibility on both movements. 4th Weight – Heavier, but manageable. 9+ repetitions unbroken when fresh is a possibility on both movements. Coupling two barbell movements, as we build our barbell cycling capacity. Today, let's use a single barbell, and change weights as we go. If using a Schwinn bike today, complete as 50/35 calories per round. If using a rower today, complete as 40/30 calories per round.

Bike Drop (Team Version) (Time)

Teams of 3, with a 30:00 Cap: 60/40 Calorie Bike/Row, 75 Power Snatches, 75 Thrusters (75/55) 60/40 Calorie Bike/Row, 60 Power Snatches, 60 Thrusters (95/65) 60/40 Calorie Bike/Row, 45 Power Snatches, 45 Thrusters (115/80) 60/40 Calorie Bike/Row, 30 Power Snatches, 30 Thrusters (135/95) 60/40 Calorie Bike/Row, 15 Power Snatches, 15 Thrusters (155/105) Stimulus wise, we are looking for: 1st Weight – Very light. 30+ repetitions unbroken when fresh is a possibility on both movements. 2nd Weight – Moderate. 21+ repetitions unbroken when fresh is a possibility on both movements. 3rd Weight – Moderate-Heavy. 15+ repetitions unbroken when fresh is a possibility on both movements. 4th Weight – Heavier, but very manageable. 9+ repetitions unbroken when fresh is a possibility on both movements. 5th Weight – Heavy. 6+ repetitions unbroken when fresh is a possibility on both movements. For every repetition not completed (if 30:00 time cap is reached), add onto 30:00 as a second per repetition. As an example, if we are 15 thrusters short of finishing the workout, the score would be 30:15. Single bar, changing weights as we go. If we are using a Schwinn bike today, complete 90/60 calories per round. If we are using a rower today, complete 75/50 calories per round.

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