• CrossFit Crosscheck

Monday, January 6


Our first full week back, and we are ready. Today is our second to last Squat Wave session, now transitioning to a 4-3-2 repetition scheme. Three or Four Parts Today: 1. Silverback Primer (~10:00) 2. Squat Waves (~15:00) 3. Conditioning: "Grim Reaper" (~20:00) Extra 4. Body Armor (~15:00) 2 Rounds 60 Second Row 30 Seconds PVC Pass Throughs 20 Second Side Plank (Each Side) 10 PVC Overhead Squats

Metcon (AMRAP - Rounds)

3 Sets Not For Time: 12 Band Resisted Dead Bugs (6/Side) 10 Tempo Dumbbell Squats (5/Side) 8 Pausing Frog Bridges First of three 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 Demo- https://youtu.be/lqA6OI9mb7g

Metcon (AMRAP - Rounds)

3 Sets Not For Time: 12 Band Resisted Dead Bugs (6/Side) 10 Tempo Dumbbell Squats (5/Side) 8 Pausing Frog Bridges First of three 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 Demo- https://youtu.be/lqA6OI9mb7g

Back Squat (3 x 4-3-2)

Back Squat Waves Set 1: 4 Reps @ 83% Set 2: 3 Reps @ 89% Set 3: 2 Reps @ 95% 3 Minutes Rest Set 4: 4 Reps @ 89% Set 5: 3 Reps @ 95% Set 6: 2 Reps @ 101% 3 Minutes Rest Set 7: 4 Reps @ 95% Set 8: 3 Reps @ 101% Set 9: 2 Reps @ 107% All percentages are based off your 5-Rep Heavy Back Squat We'll repeat this 4-3-2 scheme next week at higher percentages We'll re-test our 5-Rep Back Squat in the week that follows

Grim Reaper (2 Rounds for reps)

AMRAP 5: 21-15-9: Overhead Squats (95/65) Toes to Bar Rest 5 Minutes AMRAP 5: 15-12-9: Thrusters (95/65) Chest to Bar Pull-ups Rx+ 115/80 In today's conditioning piece, we'll work through two 5-minute AMRAPs with 5 minutes of rest between Choose lighter barbell weights that you could complete 25+ reps of both movements unbroken when fresh The barbell weight is ideally the same for both movements, unless your thruster and overhead squat capacity are drastically different Choose gymnastics variations that you could complete 20+ reps of both movements unbroken when fresh You could also keep the weights and variations the same and adjust volume: First AMRAP Example: 15-12-9 Second AMRAP Example: 12-9-6 If you finish the set of 9's within these windows, you'll move back to the large opening set Your score for each couplet is total number of reps completed

**EXTRA**

Metcon (AMRAP - Rounds)

3 Sets: 7 Seated Single Arm Arnold Press (Each Side) :30 Seconds Ring Plank Support 14 Weighted AbMat Sit-ups Moving through 3 sets for quality in this Midline and Upper Body focused Body Armor piece You have the option to increase weights or stay at the same loads across Pick challenging weights, but ones you can complete unbroken each time The 30 seconds in the ring plank is accumulated - it does not have to be completed straight

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