• CrossFit Crosscheck

Tuesday, July 30


"SLED DOG" WEEK 5 (DELOAD WEEK): - - - - - - - - - - - - - - - - - - - - - - - - - Backing off total volume in this deload week. Our main focus for the day is a mash-up on the CrossFit benchmark workout "Kelly". Closing things out with a static and dynamic midline cash-out. ACTIVATION 1 Minute Each Easy Row Spiderman & Reach Lateral Single Leg Box Step-ups (30 Second Each Side) 40 Seconds Each Moderate Row Samson Stretch Alternating Box Facing Step-ups 20 Seconds Each Faster Row Jumping Air Squats Low Box Jump with Step Down

"KELLY ROWLAND" (Time)

For Time: 50/35 Calorie Row 3 Rounds of "Kelly" 50/35 Calorie Row 1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) STIMULUS Starting the day with a mash-up of a CrossFit Benchmark, "Kelly" The main work is the 3 Rounds of Running, Box Jumps, and Wallballs There is 50/35 Calorie Row buy-in and a cash-out on either end of the Rounds of "Kelly" Looking for this work to take somewhere in the 20-25 minute range Rx for the box jumps is two foot jump and full extension at the top Choose a wallball weight that you can complete in 3 sets STRATEGY GENERAL Find a moderate pace throughout that you could sustain for a 20-25 minute effort Push for bigger wallball sets within the workout today, as that is the only movement we would break up into sets ROW Treat the first row as more of a buy-in than as part of the workout Look to match or increase your pace on the final row, as there is no work to follow WALLBALLS Shoot for 1-3 quick sets on the wallballs 1 Set: 30 2 Sets: 15-15 or 20-10 3 Sets: 12-10-8 or 10-10-10 MOVEMENT FOCUS With the wallball being the only movement that we would break-up in this workout, we'll bring our attention to efficiency here to maximize our ability on each set Very often it is the shoulders that fatigue first in this movement We can offset some of that shoulder fatigue by finding 3 points of contact in the squat and bringing the arms back down after throwing the ball The first two points of contact are the hands, with the third being either the chin or the chest That third point of contact takes some of the load off the shoulders and can help minimize the burn SUBSTITUTIONS If you are unable to run, complete one of the following: 28/20 Calorie Assault Bike or Echo Bike 500 Meter Row

Metcon (AMRAP - Rounds)

MIDLINE 3 Supersets: 1 Minute D-Ball Hold 20 GHD Sit-ups Rest 2 Minute Between Sets STIMULUS Working the midline with one static movement, the D-Ball Hold, and one dynamic movement, the GHD Sit-up There is no prescribed weight on the D-Ball, it is athlete's choice Choose a load on the D-Ball and rep scheme on the GHD that is challenging, but ones that you can complete without breaking for all three rounds STRATEGY This midline piece is completed as a superset, meaning you'll move directly from the D-Ball Hold to the GHD Sit-ups With the rest build in between sets, aim to complete both of these movements without breaking MOVEMENT FOCUS D-Ball: Hug the ball high on the body and aim to keep a straight line from head to toe GHD: Fire the quads by driving the knees down to assist you in sitting up SUBSTITUTIONS If you don't have access to a D-Ball, complete a 1 Minute Heavy Kettlebell Front Rack hold If you don't have access to GHD, complete 10 Strict Toes to Bar or 20 Weighted AbMat Sit-ups

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