Saturday, July 20
Finishing out Week #3 in "Sled Dog". 3 Parts to our Saturday: 1.Conditioning, with two options: Team or individual. 2. Barbell Conditioning 3. Midline ACTIVATION 2:00 Assault Bike (Light Pace) Into 1 Round: 10 Pausing Glute Bridges 20 Abmat Sit-Ups 1:30 Assault Bike (Moderate Pace) Into 2 Rounds: :15s Superman Static Hold :15s Handstand Hold Stretch 1:00 Assault Bike (Fast Pace) Into 2 Rounds: 5 Deadlifts 4 Hang Muscle Cleans 3 Power Cleans 100 Meter Jog All with an empty barbell.
We Work (Team) (Time)
Teams of 3 4 Rounds, with a 40:00 Time Cap: 800m Team Odd Object Carry 60 Deadlifts 60 Front Squats 60 Push Jerks 800m Team Odd Object Carry 50 Deadlifts 50 Front Squats 50 Push Jerks 800m Team Odd Object Carry 40 Deadlifts 40 Front Squats 40 Push Jerks 800m Team Odd Object Carry 30 Deadlifts 30 Front Squats 30 Push Jerks 1st Round (60's) 115/85 lb 2nd Round (50's) - 135/85 lb 3rd Round (40's) - 155/105 lb 4th Round (30's) - 175/125 lb
We Work (idividual) (Time)
4 Rounds: 200m Odd Object Carry 200m Run 15 Deadlifts 12 Front Squats 9 Push Jerks 1st Round - 115/85 lb 2nd Round - 135/85 lb 3rd Round - 155/105 lb 4th Round - 175/125 lb
5 Rounds: 5 Power Cleans (185/120) 5 Bench Press (185/115) The sticky spot will be the bench press for most athletes. Here, we are looking for a barbell load that we can cycle for 8+ reps, when completely fresh. Breaking up the first set is not wrong, but if we are breaking twice, let's reduce the load some.
Metcon (AMRAP - Rounds)
5 Rounds, Not for Time: 1:00 Assault Bike (recovery pace) 15 GHD Sit-Ups 1:00 Assault Bike (recovery pace) 15 Glute Bridges A recovery pace, and a chance to work in some volume on the midline. Athlete's choice to load the glute bridges, or the elevate the feet onto a bench with our back to the ground to use our bodyweight.
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