• CrossFit Crosscheck

Tuesday, November 26


"Silverback" Week 2: - - - - - - - - - - - - - - - - Three parts to our training day: 1. Strict Gymnastics 2. Power Clean Technique 3. Conditioning - "Snack Bar" 10 Minutes For Quality 30 Seconds Superman Hold 250 Meter Row 20 AbMat Sit-ups 15 Air Squats 10 Push-ups 5 Strict Pull-ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

3-Pause Power Clean + Power Clean (On the 2:00 x 5 Sets:)

1 Complex (2 Reps) 1st Pause (2 Seconds): Just Below Knee Level 2nd Pause (2 Seconds): Jumping Position 3rd Pause (2 Seconds): Catch Position Set 1: 57% Set 2: 60% Sets 3-5: 63% STIMULUS This power clean complex includes 2 reps: 1 with three pauses and 1 with no pauses These pauses help you dial in the technique "checkpoints" of the power clean On the first rep, we'll pause for 2 seconds at 3 different positions Just Below the Knee Jumping Position (The Pockets) The Catch (With the Bar in the Front Rack) On the second rep, we'll power clean the weight without pausing at any of those positions Rounds begin on the 0:00 - 2:00 - 4:00 - 6:00 - 8:00 You'll complete these sets between 57-63% of your 1RM Power Clean

Snack Bar (Time)

3 Rounds: 400 Meter Run 10 Power Cleans (155/105) 500/400 Meter Row 10 Push Jerks (155/105) Rx+ 205/145 Moving two moderate weight barbells in this 3-round workout We'll choose our weight based on the Push Jerk - which will likely be the limiting factor This should be a load that is challenging, but one that you can complete in 1-2 sets during the workout Expect the workout to take somewhere between 14-18 minutes to complete

**EXTRA**

Metcon (Time)

0:00 - 5:00 Handstand Floater Practice 5:00 - 10:00 3 Strict Chest to Bar Pull-ups 3 Deadstop Strict Handstand Push-ups 10:00 - 15:00 5 Strict Toes to Bar 10 Pausing Hip Extensions 15:00 - 20:00 3 Inchworms 3 Pausing Ring Rows STIMULUS 20 minutes on the clock for today's strict gymnastics practice Within each window, move back and forth through the work AMRAP style - but for quality of movement over speed See below for further info on each movements: Handstand Floaters: Strict Chest to Bar Pull-ups: Find a Rep Scheme or Band That Allows For Unbroken Sets and Chest Contact Deadstop Strict Handstand Push-ups: Pause For 1-2 Seconds at Bottom of Each Rep Strict Toes to Bar: Go As High as Possible & Control the Legs Down to Prevent Any Swinging **Pausing Hip Extensions: **Pause for 2-3 Seconds at the Top of Each Rep Inchworms **Pausing Ring Row: **Pause for 2-3 Seconds at the Top of Each Rep

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