• CrossFit Crosscheck

Wednesday, January 8


A focus today on overhead pressing. Starting with our final iteration of the 4x6 Push Press series, with a re-test of our 10RM at the end of the training cycle in two weeks. Four parts today in full: 1. Push Press - Iteration #4 of 4 (~12:00) 2. Strict Gymnastics (~20:00) 3. Conditioning: "Airplane Mode" (~20:00) Extra 4. Silverback Primer (~10:00)

Push Press (4 Sets of 6)

Rest 2 Minutes Between Sets This is the 4th and final iteration of this Push Press progression Let's aim to build in loading from last Friday, adding around 2-4% As a reminder, the weight stays the same across all 4 sets For Example: Last Completed Weight: 200# Today's Weight: 204-208# The 6 reps come from the rack and are meant to be completed unbroken each set

Metcon (Time)

12-9-6: Strict Chest to Bar Pull-ups Strict Deficit Handstand Push-ups Directly Into… 6-9-12: Strict Pull-ups Strict Handstand Push-ups (Floor) *5 Minute Time Cap on Each Working through 2 couplets of strict gymnastics today The first couplet is designed to be more challenging than the second There is no rest between couplets, but we'll place a 5 minute time cap on each If you finish the opening 12-9-6 before 5 minutes, immediately move on to the 6-9-12 and work until the 10 minute mark Choose a variation, rep scheme, or deficit for the first couplet that you're capable of completing 12+ reps of each movement unbroken when fresh Some possible volume adjustments could be 9-6-3 followed by 3-6-9 See below for substitutions

SUBSTITUTIONS Strict Chest to Bar Pull-ups Reduce Reps Banded Strict Chest to Bar Pull-ups Strict Pull-ups Reduce Reps Banded Strict Pull-ups Strict Deficit Handstand Push-ups Reduce Reps Reduce Deficit Feet on Box or Bench (Reduces Weight Being Pressed)* Seated Double Dumbbell Strict Press *Walking hands further away from the box makes this easier, while walking them closer makes this more difficult

Airplane Mode (Time)

2 Rounds: 1,000 Meter Run or 50/35 Cal Bike 1,000 Meter Row 50 Wallballs (20/14) We expect this 2 round, 3-movement workout to take somewhere in the 18-25 minute range to complete Men throw to a 10-ft. target and Women throw to a 9-ft. target If there is anything we can take away from this workout, it's getting outside our comfort zone on the wallballs Today is a great day to push for large sets on this movement, as it is the only station we would stop moving on This may mean trying for unbroken sets, but it could also mean just going with slightly bigger sets than you typically would On the two machine movements, it's about moving at the max pace that allows you to destroy the wallballs If we had to pick a priority today, we would slow down the machines a touch to put more effort into big sets of wallballs After the first set of wallballs, quickly get to the bike erg and get the pedals moving Take the first 20 seconds to recover a little (while still accumulating meters) before settling back into your desired workout speed

SUBSTITUTIONS 1,000 m run Increase Row to 2,000 Meters 50/35 Calorie Assault or Echo Bike

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