• CrossFit Crosscheck

Saturday, September 14


DELOAD WEEK: Finishing out the last day of our deload week with a two-part snatch technique session. These technique sets are designed to lead into the 5 round interval workout that includes snatches to cap off the day and the week. Mobility- Athlete Can complete before class Ankle Dorsiflexion: 1-2 Minutes Each Side - http://youtu.be/O9u1_Bvpng4 Medball Thoracic Opener: 2-3 Minutes - http://youtu.be/O9u1_Bvpng4 Thoracic Spine Foam Roll: 2 Minutes - http://youtu.be/O9u1_Bvpng4 ACTIVATION 2 Rounds: 5 Russian Baby Makers 10 Calorie Bike 15 Banded Pull-Aparts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Pausing Snatch Grip Push Jerk (5 Sets of 2)

We'll work from the back rack in this first part of Power Snatch Tecnique With the hands in a wider snatch grip, dip and drive the bar off the shoulders The pause will take place for 2 Seconds in the receiving position of the push jerk The following percentages for each of the 5 sets are based off your 1RM Snatch: 50-55-60-60-60%

Power Snatch Technique (On the 1:30 x 5 Sets:)

1 Hang Snatch High Pull 1 Hang Power Snatch 1 Hang Snatch High Pull 1 Hang Power Snatch *Sets: 50-55-60-60-60% 1RM Snatch* We'll work with the same percentages here as we did in part A of Power Snatch Technique Hold onto the bar for all 4 reps before putting the weight down Coming from the hang, the bar will stay above the knee for all 4 movements

MOVEMENT FOCUS Let's carry over the same 'butt back and down' and 'active shoulders' from Part A to our power snatches On the Hang Snatch High Pulls, the goal is to 'keep the bar close' Use the lats to press back on the bar - feeling the steel on the thighs and the torso during the high pull This will carry over nicely to a close bar path in the Hang Power Snatches

Thumb War (AMRAP - Reps)

5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Hang Power Snatch (75/55) 1 Minute Assault Bike Calories 1 Minute Rest Rx+ 30/20, 95/65

In "Thumb War" you'll work for 3 minutes straight before resting for 1 minute In order to get the most out of this workout, we want to choose weights that enable you to move for the majority of the 3-minute work window Whenever there is rest built in, we want to minimize the amount of rest happening during the work time The score across the 5 rounds is total accumulated reps Enter your 5 scores for each round and SugarWOD will add them up for you Wallball Tagets: 10ft. / 9ft. The hang power snatch starts from above the knee on every rep Choose a relatively light weight here that you could cycle for 25+ reps unbroken when fresh

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