• CrossFit Crosscheck

Wednesday, October 2


"Katana" Week 3: - - - - - - - - - - - - - - - - 1. Completing a gymnastic-focused triplet workout to start things out 2. Building to a heavy Front Squat complex 3. All barbell cycling in today's Capacity Builder MOBILITY - athletes can complete before class Banded Shoulder Distraction: 1-2 Minutes Each Side- http://youtu.be/t07FOe6MOTU Puppy Pose: 1-2 Minutes- http://youtu.be/GJmSVwsnQaI Handstand Hold Stretch: 1-2 Minutes- http://youtu.be/NZCp8XuqIFA ACTIVATION 6 Minutes For Quality: 3 Strict Pull-ups 6 Kettlebell Goblet Squats 9 Kettlebell Swings 12 Calorie Bike Performed with Light Kettlebell Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Pausing Front Squat (On the 1:30 x 6)

1 Pausing Front Squat 1 Front Squat Sets 1-3: 70-73-76% of 1RM Front Squat Sets 4-6: Build to Heavy STIMULUS •Performing 2 Front Squats from the rack every 90 seconds - 1 pausing and 1 without a pause •The pause will be 3 seconds in the bottom before standing •The first 3 sets are performed at percentages of your 1RM Front Squat (70-73-76%) •Build to a heavy complex over your last 3 sets •Rounds begin on the 0:00 - 1:30 - 3:00 - 4:30 - 6:00 - 7:30

Miracle-Gro (Time)

5 Rounds: 200 Meter Run 15/12 Calorie Assault Bike 12 Handstand Push-ups Rx+ Strict STIMULUS •The big focus of this 5-round triplet workout is the strict handstand push-ups - as there are 60 total reps •Choose a rep number or variation that you could complete in 1-2 sets when fresh •Looking for the entire workout to take somewhere in the 12-20 minute range SUBSTITUTIONS Strict Handstand Push-ups Reduce Reps Strict Handstand Push-ups with Feet on Box (Reduces Weight Being Pressed) Double Dumbbell Strict Press Run 250 Meter Row Assault Bike Equal Calorie Bike/Row

**EXTRA**

Metcon (AMRAP - Rounds)

Capacity Builder On the 3 Minutes x 3 Rounds: 7-5-3 Back Squat Push Jerk Thruster Barbell: 50% of 1RM Clean and Jerk STIMULUS •Cycling 45 reps per round on the barbell in today's capacity builder • Each round flows as follows: 7 Back Squats 7 Push Jerks 7 Thrusters 5 Back Squats 5 Push Jerks 5 Thrusters 3 Back Squats 3 Push Jerks 3 Thrusters •While the prescribed loading is 50% of your 1RM clean and jerk, the stimulus we're aiming for is roughly 2 minutes on and 1 minute off •Adjust your percentage or the reps as needed to complete each round in the 2 minute area •Rounds begin on the 0:00 - 3:00 - 6:00 •The bar will come from the floor, not out of the rack

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