• Daniel LaPointe

Wednesday, September 25


"Katana" Week 2: - - - - - - - - - - - - - - - - 1. Strength: On the clock Front Squat Waves 2. Conditioning: Two simple couplet workouts back to back with no rest 3. Skill: Working through some movements that we saw in last years Open - Dumbbell Overhead Lunges and Dumbbell Step-ups MOBILITY Banded Shoulder Distraction: 2 Minutes Each Side - http://youtu.be/t07FOe6MOTU Figure Four: 2 Minutes Each Side - http://youtu.be/ElvFqHJVlSk Lats Foam Roll: 2 Minutes Each Side - http://youtu.be/3pHZCBrT43o Activation 6 Minutes for Quality: 3 Strict Pull-ups 6 Push-ups 9 Barbell Front Squats 12 Front Rack Reverse Lunges (6 Each Side) 15 Second Front Plank Performed with Empty Bar Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Front Squat (On the 2:00 x 5 Sets:)

Set 1: 6 Reps @ 70% Set 2: 4 Reps @ 78% Set 3: 2 Reps @ 84% Set 4: 4 Reps @ 78% Set 5: 6 Reps @ 70% STIMULUS • Complete the listed reps and rest until the top of the next 2 minute window • Rounds begin on the 0:00 - 2:00 - 4:00 - 6:00 - and 8:00 • Percentages are based off your 1RM Front Squat

Workaholic (Time)

3 Rounds: 30/20 Calorie Row/Bike 15 Chest to Bar Pull-ups Directly Into... 3 Rounds: 20 Alternating Dumbbell Snatches (50/35) 15 Thrusters (95/65) STIMULUS • There is no rest between these 3-round couplet workouts • Looking for these 6 total rounds to take around 15-20 minutes to complete • Choose a chest to bar pull-up rep number or variation that allows you to complete the 15 reps within 3 sets • Choose a dumbbell weight that allows you to complete the 20 snatches within 2 sets • Choose a thruster weight that allows you to complete the 15 reps within 2 sets SUBSTITUTIONS Chest to Bar Pull-ups • Reduce Reps • Chin Over Bar Pull-ups • Banded or Jumping Chest to Bar Pull-ups

**EXTRA**

Metcon (AMRAP - Rounds)

Skill Conditioning 3 Giant Sets: 100' Single Dumbbell Overhead Walking Lunge 25 Hip Extensions 12 Single Dumbbell Box Step-ups (24/20) Rest 2 Minutes Between Sets STIMULUS • Move with a purpose between these 3 stations while maintaining quality of movement • There is no scored time component score • Separate dumbbells can be use for the overhead lunge and box step-up • A strong place to start is 50/35 (K:22.5/15) on the overhead walking lunge, and 70/50 (K:30/22.5) on the box step-ups • Alternate hands every 50' for the overhead lunge and alternate legs every step for the weighted step-ups • We are looking to get the weight to our shoulders for all step-ups, so avoid holding onto by your side SUBSTITUTIONS Hip Extensions • Banded Good Mornings • Barbell Romanian Deadlifts

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