• CrossFit Crosscheck

Monday, November 25


Finding a cycle benchmark today with a 5-Rep Back Squat. We'll be using this number in percentages in the weeks going forward, and we'll re-test in our final week. Body Armor and a mid-range conditioning effort to round out the day. 2 Rounds 30 Seconds Each: Spiderman + Reach Single Unders Samson Stretch Russian Kettlebell Swings 2 Rounds: 20 Machine Calorie 15 PVC Pass Throughs 10 Russian Baby Makers Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Back Squat (5-4-3-1-1-1-1-5)

Warmup rep scheme 5 Reps @ 50% 4 Reps @ 60% 3 Reps @ 70% 1 Rep @ 75% 1 Rep @ 80% 1 Rep @ 85% 1 Rep @ 90% Heavy Set of 5 Build to a Heavy Set of 5 Back Squat to start out the week We'll be re-testing this benchmark at the end of the cycle Work through the warmup sets in "Movement Prep" before taking a crack at heavy sets of 5

Taco Bell (AMRAP - Rounds and Reps)

AMRAP 9: 35 Double Unders 25 Air Squats 15 Kettlebell Swings (50/35) In this short triplet workout, let's choose a kettlebell weight that can ideally be swung unbroken on every round The same goes for the variation or rep scheme on the rope - choose something you can ideally complete unbroken each time you pick up the rope Within the 9 minutes, we can expect to complete 3-4+ rounds

*Choose one Wod.

**EXTRA**

Taco Bell RX+ (Time)

"Taco Bell" Part 1 (On the 0:00): 3 Rounds: 100 Double Unders 10 Dumbbell Squat Snatches (60/40) Part 2 (On the 10:00): 900 Meter Row 9 Ring Muscle-ups 700 Meter Row 7 Ring Muscle-ups 500 Meter Row 5 Ring Muscle-ups Directly Into… 21 Dball Cleans (150/100) GENERAL Both parts of this two-part workout are for time Enter your two scores, with the final score being the sum total of both efforts Part 1 will start at the 0:00 on a running clock & Part 2 will start at the 10:00 mark To ensure a smooth transition and the right stimulus, we'll cap Part 1 at 9:00 - leaving at least 1 minute for rest There is no cap for Part 2

Metcon (AMRAP - Rounds)

3 Giant Sets: 14 Front Rack Step Back Lunges 21 Glute Bridges Rest 3 Minutes Between Sets "Giant Sets" mean you'll move right from the lunges to the glute bridges and rest after the 21 reps are complete Front Rack Step Back Lunges: Hold a barbell in the front rack and step back with one leg until the front shin is vertical Alternate legs on each rep (6 Each Side) You can build in weight or stay at the same challenging weight across Pick loads that you can complete the 12 reps without dropping the barbell


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