• CrossFit Crosscheck

Tuesday, October 1st


"Katana" Week 3: - - - - - - - - - - - - - - - - 1. Working on Clean positioning and technique 2. Completing a reverse version of the CompTrain Benchmark workout "Doce" with "Ecod" ACTIVATION 1 Round: 1 Minute Row 1 Minute Active Spidermans 1 Minute Alternating Box Step-ups 1 Minute Inchworms Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Metcon (Weight)

Clean Positioning Alternating On the Minute x 10 (5 Rounds): Minute 1: 2 Pausing Clean Pulls Minute 2: 50' Handstand Walk Sets: 60-65-70-70-70% of 1RM Clean Rx + 3" Deficit clean pull

STIMULUS • Alternating on the minute between barbell positioning and gymnastic skill • Rx + You'll stand on a 3" riser for the pausing deficit clean pulls • The pauses take place at 2 positions for 2 seconds each: * Just below the knee * Just past the knee • These pauses allow you to focus on the critical knee movement out of the way, as well as the "redip" beneath the bar • The movement finishes with a pull, or extension with long arms • Click Here for a video of the Pausing Deficit Clean Pull - https://youtu.be/f46hL1bpByk SUBSTITUTIONS Handstand Walk • Reduce Distance • 50 Seconds of Practice • Handstand Weight Shifting • Box Shoulder Taps

Power Clean (On the 1:00 x 6 Sets:)

1 Clean Pull 1 Power Clean 1 Low-Hang Power Clean Sets 1-3: 60-63-66% of 1RM Clean Sets 4-6: Build to a Heavy Complex STIMULUS •This 3-movement complex is intended to be one giant set, completed without dropping the bar •The first three sets are at a percentage of your 1RM Clean (60-63-66%) •Build to a heavy complex over your last 3 sets MOVEMENT FOCUS Clean Pull Video: https://youtu.be/40oLy8XHc0M Low-Hang Power Clean (Below Knee) Video: https://youtu.be/exsYSubw5Co

Ecod (3 Rounds for reps)

"Ecod" 3 x AMRAP 4: 15 Burpee Box Jump Overs (24"/20") 21 Power Cleans 27/21 Calorie Row Rest 4 Minutes Between Round 1: 135/95 Round 2: 115/85 Round 3: 95/65 STIMULUS • 4 minutes on / 4 minutes off in this fast paced 3-round interval workout • The weights decrease with each round, but the reps stay the same • The goal is to try to beat your score each time • Every weight used today should be something you can cycle for at least sets of 5-7 within the workout • There is no need to stand to full extension on the box during the burpee box jump overs • Record total reps per round (with a single calories counting as a single rep). A full round is 63 reps for males, 57 for females.

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