• CrossFit Crosscheck

Wednesday, December 18


"Silverback" Week 5: - - - - - - - - - - - - - - - - A shorter training day today: 1. Silverback Primer 2. Conditioning (Barbell & Gymnastics) Extra 3. 2-Part Body Armour ACTIVATION 2 Rounds 30 Seconds Active Samson Stretch 30 Seconds Inchworms 30 Seconds Active Spidermans 30 Seconds Hollow Rocks 2 Rounds 9 Calorie Bike 9 Push-ups 6 Calorie Bike 6 Strict Pull-ups 3 Calorie Bike 3 Strict Toes to Bar

Metcon (AMRAP - Rounds)

Silverback Primer 3 Sets For Quality: :20 Second Barbell Overhead Hold :20 Second Dead Hang :20 Second Hip Extension Hold/Superman Hold • First of two iterations, next being a week from today • Let's set the baseline today for this set with our best movement • We can increase the loading next week https://youtu.be/1iSkDUqwO_U

Happy Hour (Time)

3 Rounds: 12 Power Cleans (135/95) 12 Chest to Bar Pull-ups 12 Push Jerks (135/95) 12 Toes to Bar 15 min Time Cap • "Happy Hour" includes 2 barbell movements and 2 gymnastics movements • Expecting the 144 rep workout to take somewhere between 7-15 minutes to complete • If finished prior to 15 min mark, use remaining time to establish a Heavy Single Power Clean and Jerk (seperate scoring below)

Happy Hour - Part 2 (Weight)

Happy Hour Part #2 Until the 15 Minute Mark: Build to a Heavy Power Clean & Jerk • With whatever time you have remaining in the 15 minute window, we'll build to a Heavy Single Power Clean & Jerk • Use the same barbell that you did in Part 1 • Expect to take somewhere between 3-5 attempts • Have the extra weights ready at the start of Part 1 to make for an easy transition to Part 2

**EXTRA**

Metcon (AMRAP - Rounds)

Body Armor (A) 3 Giant Sets: 100 Meter Overhead Kettlebell Carry 10 Inverted Barbell Rows 50 Band Pull-Aparts Rest 1 Minute Between Sets • 3 sets of 3 movements in the first part of today's body armor, which has an upper body focus • Move right from one station to the next and rest 1 minute after finishing your 50 band pull-aparts

Metcon (AMRAP - Rounds)

Body Armor (B) 3 Giant Sets: Max Effort L-Sit 7 Slow Hip and Back Extensions Rest 1 Minute Between Sets • Alternating between a max effort L-Sit and some work on the GHD, as we work on both sides of the body • Move right from the L-Sit to the Hip and Back Extensions, and rest 1 minute between sets

#lifetimefitness #crossfitnearme #personaltraining #toronto #torontocrossfit #crossfitinmississauga #crossfit #crossfitcrosscheckmississauga #teamcrosscheck #wod #workout #crosscheckcrossfit #gymnearme #mississauga #gymsnearme #crossfitmississauga #mississaugacrossfit #personaltrainer #oakvillecrossfit #gym #crossfit #crossfitcrosscheck #fitnesscoach

CALL US TODAY!

416-473-8723

OUR LOCATION:

4020a Sladeview Crescent

Mississauga, Ontario

FOLLOW US ON SOCIAL MEDIA @crossfitcrosscheck

  • Facebook - Black Circle
  • Instagram - Black Circle
  • YouTube - Black Circle
  • Google+ - Black Circle