• CrossFit Crosscheck

Saturday, January 11


Four parts to our Saturday: 1. Power Snatches from low blocks (~12:00) 2. Power Snatch, building to a heavy (~5:00) 3. Conditioning: "Bike Drop" (~40:00) 4. Gymnastic Skill (~20:00) ACTIVATION 2 Rounds 60 Second Bike 30 Seconds Overhead Circles 60 Seconds Russian Baby Makers 30 Seconds Kettlebell Swings (Light Weight)

Hang Power Snatch (On the Minute x 8:)

2 Hang Power Snatches (Knee Level) Sets 1-2: 60% Sets 3-4: 65% Sets 5-6: 70% Sets 7-8: 75+% Completing 2 Hang power snatches on the minute These percentages are based off your 1RM Power Snatch Upon completion of the 8 minutes, Immediately work into the next 5 Minutes below.

Power Snatch (5:00min, Sets of 1)

In a 5-Minute Window: Build to a Moderately Heavy Power Snatch With a short 5 minutes to build, we can look to take somewhere around 5 attempts at a moderately heavy single power snatch Build in load with each set, but the aim here is to keep the weights moderate and form excellent

Bike Drop (Time)

Teams of 3: For Time (30 Minute Cap): 75/50 Calorie Bike/Row 75 Power Snatches (75/55) 75 Thrusters (75/55) 75/50 Calorie Bike/Row 60 Power Snatches (95/65) 60 Thrusters (95/65) 75/50 Calorie Bike/Row 45 Power Snatches (115/85) 45 Thrusters (115/85) 75/50 Calorie Bike/Row 30 Power Snatches (135/95) 30 Thrusters (135/95) 75/50 Calorie Bike/Row 15 Power Snatches (155/105) 15 Thrusters (155/105) One athlete works at a time in this team of 3 workout, splitting reps however you see fit The barbell weights increase with each round as the reps decrease These two movements are ideally completed at the same weight, unless there is a huge difference in capacity Use one barbell and change the weights as you go, but it is ok to use multiple barbells if teammates are using different weights We'll likely choose our barbell weight based off the Power Snatch Use the following guidelines when choosing weights First 2 Bars: Can complete at least 7-15 reps during the workout Next 2 Bars: Can complete at least 3-7 reps during the workout Last Bar: Can complete at least 1-3 reps during the workout Complete as much work as you can before the 30 minute cap If you hit the cap, put 30:00 as the score and note total completed reps in the notes Mixed teams will complete the following bike calories: 2 Girls, 1 Guy: 60 2 Guys, 1 Girl: 65

Bike Drop (Individual) (Time)

For Time (30 Minute Cap): 25/18 Calorie Bike 25 Power Snatches (75/55) 25 Thrusters (75/55) 25/18 Calorie Bike 20 Power Snatches (95/65) 20 Thrusters (95/65) 25/18 Calorie Bike 15 Power Snatches (115/85) 15 Thrusters (115/85) 25/18 Calorie Bike 10 Power Snatches (135/95) 10 Thrusters (135/95) 25/18 Calorie Bike 5 Power Snatches (155/105) 5 Thrusters (155/105) This is the individual version of today's conditioning piece The barbell weights increase with each round as the reps decrease The two barbell movements are ideally completed at the same weight, unless there is a huge difference in capacity Use one barbell and change the weights as you go We'll likely choose our barbell weight based off the Power Snatch, which tends to be the limiting factor Use the following guidelines when choosing weights: First 2 Bars: Lighter weights that you're able to cycle for larger sets during the workout **Next 2 Bar: **Moderate weights that you're able to cycle small sets or quick singles during the workout Last Bar: Moderately heavy weight that you'll complete as steady singles during the workout Complete as much work as you can before the 30 minute cap If you hit the cap, put 30:00 as the score and note total completed reps in the notes

**EXTRA**

Metcon (Time)

15 Minute Recovery Row/Shuttle Every 4 Minutes (Starting on the 0:00): 50' Handstand Walk Recovering from our conditioning piece with a long and slow effort on the rower We'll pair this movement with some gymnastics skill - a handstand walk Every 4 minutes, we'll get off the rower and complete 50 feet on our hands Looking for the 50' effort to take no more than 90 seconds to complete There will be 4 total handstand walks, starting on the 0:00 - 4:00 - 8:00 - 12:00 See below for handstand walk subs

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