• CrossFit Crosscheck

Monday, December 9


ACTIVATION 10 Minutes For Quality 15 PVC Overhead Squats 10 Calorie Easy Bike 5 Lateral Box Step-ups (Each Side) 3 Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Back Squat (6-4-2 x 3)

Waves Set 1: 6 Reps @ 72% Set 2: 4 Reps @ 78% Set 3: 2 Reps @ 84% Rest 3 Minutes Set 4: 6 Reps @ 78% Set 5: 4 Reps @ 84% Set 6: 2 Reps @ 90% Rest 3 Minutes Set 7: 6 Reps @ 84% Set 8: 4 Reps @ 90% Set 9: 2 Reps @ 96% STIMULUS • This is the 2nd iteration out of 4 for Back Squat Waves • Increasing by 2% on each lift from last weeks iteration • Rest as needed between sets, but 3 minutes after each 3rd set • These percentages are based of your 5-Rep Back Squat from earlier in the cycle.

Tempo Overhead Squat (5 Sets of 1)

Tempo: 7 Seconds Down 7 Seconds Pause in Bottom 7 Seconds Stand Set 1: 35% Set 2: 40% Sets 3-5: 45% STIMULUS • The Tempo Overhead Squat allows us to build awareness, control, and balance in the overhead squat • Each rep here takes 21 seconds: 7 Seconds Down, 7 Seconds Pause in Bottom, 7 Seconds Stand • These sets are based off your 1RM Overhead Squat and will come out of a rack • With a lot of time under tension, they are designed to be on the lighter side

Power Move (AMRAP - Rounds and Reps)

"Power Move" AMRAP 10: 6 Power Snatches (95/65) 9 Overhead Squats (95/65) 12 Box Jumps (24/20) Rx+ 135/95 • "Power Move" is a shorter triplet workout that includes a relatively light barbell • Looking to complete around 4+ rounds here, which works out to a round at least every 2:30 BARBELL MOVEMENTS • We'll choose our barbell weight in "Power Move" based off the overhead squat, which tends to be the limiting factor • This should be a lighter weight that you can complete all 9 reps unbroken on every round • Both movements are ideally completed at the same weights, unless there is a huge difference between your snatch and overhead squat weights BOX JUMPS • Since these are regular box jumps, they require full extension at the top of each rep

**EXTRA**

Metcon (AMRAP - Rounds)

Silverback Primer 3 Sets For Quality: 8 Suitcase Deadlifts (Each Side) 12 Double Kettlebell Front Rack Step-ups (6 Each) • Second iteration of this series, aiming to improve from last week • When we say improve, this translates to improved mechanics • If we improve on the loading as well, that's awesome, but, it comes second to the quality of the movement

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