• CrossFit Crosscheck

Monday, September 9


DELOAD WEEK: Starting this deload week with some overhead squat technique and positioning work. We'll carry that over into our conditioning piece: A 2-round burner of overhead squats and assault bike. Slowing things down to finishing things out with a midline piece performed for quality. Mobility -Athletes can complete before class Pigeon Stretch: 2 Minutes Each Side Ankle Dorsiflexion: 1 Minute Each Side Barbell Thoracic Opener: 2-3 Minutes ACTIVATION 1 Round: 1 Minute Row or Bike 1 Minute PVC Pass Throughs 1 Minute PVC Overhead Squats 1 Round: 45 Second Front Plank 10 Empty Bar Pausing Overhead Squats (2 Seconds) 5 Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Tempo Overhead Squat (3 Sets of 1)

Sets: 50-55-60% Tempo: 5 Seconds Down, 2 Seconds Pause Tempo Overhead Squat: 5 Second Negative + 2 Second Pause in Bottom If unable to Overhead Squat, Front Squats are the Next Best Option These percentages are based off your 1RM Overhead Squat Sets: 50-55-60% All reps are taken from the rack Rest as needed between sets

Pausing Overhead Squat (3 Sets of 1)

Sets: 65-70-75% Pause: 2 Seconds in Bottom Pausing Overhead Squat: 2 Second Pause in Bottom (Normal Speed Down) All reps are taken from the rack Rest as needed between sets

Hot Mess (Time)

2 Rounds: 25 Overhead Squats (115/85) 35/25 Calorie Assault Bike Rx+ 135/95 Looking for a weight in "Hot Mess" that you could complete the 25 overhead squats unbroken when fresh Within the workout, you should be able to complete these with 2 breaks maximum If you're on the fence about weight, it's better to go lighter and faster - as this workout is designed to take 10 minutes or less If Unable to Assault Bike: Equal Calorie Echo Bike or Row How to approach the overhead squats is the big priority in today's workout Pick a strategy in round 1 that you see yourself sticking with in the second round and that allows you to still have some "go" on the bike For example, it is better to break the 25 reps into 2 sets and have a push on the bike than it is to go unbroken on teh barbell and crawl through the calories Belows are some common options on how to break-up (or not break-up) the overhead squats: 1 Set: 25 Unbroken 2 Sets: 15-10 3 Sets: 10-8-7

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