• CrossFit Crosscheck

Tuesday, September 3


Today's focus in the snatch, where tomorrow's focus in the clean. After that, working through an AMRAP workout that highlights the single dumbbell - including snatches and box step-ups. Finishing the day out with some controlled gymnastics and barbell holds in today's midline piece. Mobility Couch Stretch: 2 Minutes Each Side Barbell Thoracic Opener: 2-3 Minutes Wrist Stretches: 30-45 Seconds Each Direction Activation 60-40-20 Seconds: Bike Calories Samson Stretch PVC Pass Throughs Handstand Hold

Hang Snatch Pull (3 x 3)

Set 1: 60% Set 2: 65% Set 3: 70% Deadlift bar to begin set at Knee Level Light loads are the intention on these 3 sets of 3, basing our percentages off your 1RM Snatch Rest as needed between sets Use Blocks or Plates if preferred (knee level)

Hang Snatch High Pull (3 x 3)

3 Sets of 3 All Sets: 65% Begin rep at knee level If unable to use blocks, stack plates to create makeshift blocks Light loads are the intention on these 3 sets of 3, basing our percentages off your 1RM Snatch Rest as needed between sets Use Blocks or Plates if preferred (knee level)

Hang Power Snatch (2 Reps On the Minute x 8 Minutes)

Set 1: 50% Set 2: 53% Set 3: 56% Set 4: 59% Set 5: 62% Sets 6-8: 65% Finishing out our snatch technique, we'll complete 2 block power snatches every minute for 8 minutes Reset each time Lighter loads are the intention on these 8 sets, basing our percentages off your 1RM Power Snatch Rest as needed between sets Use blocks or plates if preferred (knee level)

Big Bird (AMRAP - Rounds and Reps)

AMRAP 18: 20 Dumbbell Snatches (50/35) 15/12 Calorie Bike/Row 20 Single Dumbbell Box Step-Ups (24/20) 9 Bar Muscle-ups Rx+ 3 Rounds: 12 Bar Muscle-ups 21 Power Snatches (95/65) 12 Deficit Kipping Handstand Push-ups (7"/5") 21/15 Calorie Assault Bike Using a single dumbbell in this longer AMRAP workout Pick a weight that you can complete the snatches and box step-ups with 1 break max each round For the dumbbell snatches, alternate hands every rep for a total of 20 reps For the box step-ups, hold the dumbbell however you'd like and alternate legs for a total of 20 reps Choose a bar muscle-up rep number or variation that you can complete in 1-2 sets when fresh

**EXTRA**

Metcon (AMRAP - Rounds)

3 Giant Sets: 5-10 Strict Toes to Bar :15 Second Chin Over Pull-up Bar Hold :30 Second Hollow Hold :45 Second Overhead Squat Hold These three giants sets are to be completed for quality rather than speed Move at a pace between movements and use weights that allow you to complete each station unbroken Rest as needed between sets to preserve quality Strict Toes to Bar: Choose a number and height for the feet that allows you to stay as strict as possible Chin Over Hold: Face the palms away from you and hold chin over bar with a flexed arm Hollow Hold: Press your lower back into the floor as you raise hands, shoulder blades, and feet a few inches off the ground Overhead Squat Hold: Hold the active bottom position of an overhead squat with a weight you can complete without breaking

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