• CrossFit Crosscheck

Tuesday, September 10


DELOAD WEEK: Two simple and effective couplets and triplets on today's menu. We'll start off with a 5-round triplet workout lasting about 15-20 minutes. After that we'll work on upper body pressing and pulling stamina in a 6-minute strict gymnastics couplet. Mobility - Athletes can complete before class Wrist Stretches: 30 Seconds Each Direction Handstand Hold Stretch: 1-2 Minutes Lats Foam Roll: 2 Minutes Each Side ACTIVATION 2 Rounds: 30 Single Unders 20 Banded Pull Aparts 10 Glute Bridges 5 Inchworms

Metcon (AMRAP - Reps)

AMRAP 6: 1 Strict Handstand Push-up 1 Strict Pull-up 2 Strict Handstand Push-up 2 Strict Pull-ups 3 Strict Handstand Push-up 3 Strict Pull-ups ... Continue to add (1) rep to each movement until the cap is reached Working strict pressing and pulling in this ascending rep gymnastics piece Continue to add 1 rep to each movement on each round until the 6 minutes is up The rounds that you can see on the screen (1-2-3) are simply the buy-in to the higher rep rounds The goal is to break the higher sets into a way that allows you to continue moving as much as possible Start breaking the movements into 2 or even 3 sets early to prevent burnout Break up movements before your pull or press starts to slow, as it becomes a lot more difficult to come back from once your near redline SUBSTITUTIONS Strict Pull-ups Banded Pull-ups Ring Rows Strict Handstand Push-ups Double Dumbbell Strict Press Handstand Push-ups with Feet on Box 3 Push-ups

Road Trip (Time)

5 Rounds: 15 Kettlebell Swings (70/53) 400 Meter Run 40 Double Unders Substitutions- Runs 500 Meter Row 28/20 Calorie Assault or Echo Bike Double Unders Reduce Reps 1 Minute of Practice 80 Single Unders Choose a weight on the kettlebell swing that you're able to complete 25+ reps unbroken when fresh Within the workout, this should be a weight that you can complete with 1 break max This workout should take somewhere between 15-20 minutes to complete Try to bite off big chunks on the double unders and kettlebell swings, as that is the only place you'd stop moving If you are comfortable with going unbroken on each of these stations, think about bringing up the run pace a little bit As far as overall round pacing, think of the 5-round workout as follow: Rounds 1-2: Come out slower than you want to on the runs in order to maintain speed later Rounds 3-4: These are the rounds we want to hold onto our round splits from the first 2 rounds or even slightly improve upon them Round 5: Finish strong, looking to make this your best round of all 5

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