• CrossFit Crosscheck

Wednesday, January 15


"Silverback" Week 9 Opening our Wednesday with overhead work. Progressing from our Silverback Primer, to the Jerk Drive, to Pausing Push Presses, our focus of effort is maximizing our hips.. both in mechanics, and power. Interval conditioning to follow, with Body Armor to close. *** Estimated Training Time: 1.25 Hours *** 1. Activation (~20:00) 2. Silverback Primer (~10:00) 3. Jerk Drive (~12:00) 4. Pausing Push Press (~12:00) 5. Conditioning: "Four Loko" (~25:00) ACTIVATION 2 Rounds: 30 Single Unders 15 AbMat Sit-ups 200 Meter Row 10 Goblet Squats (Light Kettlebell) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Jerk Drive (1 Pausing Drive + 2 Regular Drives)

4 Sets of the Complex: 1 Pausing Drive + 2 Regular Drives Set 1: 80% of 1RM Jerk Set 2: 84% of 1RM Jerk Set 3: 88% of 1RM Jerk Set 4: 90% of 1RM Jerk STIMULUS These 3 barbell reps come from the rack and are meant to be completed without dropping the bar Pause for 2 seconds in the dip of the Pausing Jerk Drive Click Here For a Video Demo: https://youtu.be/eyWC-S6ZH00 Rest as needed between sets to maintain quality

MOVEMENT FOCUS The purpose of the Jerk Drive is to train aggressive extension with the legs to launch the bar off the shoulder Just like the Pausing Push Press, we also want to maintain a balanced and vertical dip position

Pausing Push Press (4 x 1+1+1+1)

4 Sets of the Complex: 1 Pausing Push Press + 1 Push Press 1 Pausing Push Press + 1 Push Press Set 1: 60% of 1RM Jerk Set 2: 65% of 1RM Jerk Sets 3-4: 70% of 1RM Jerk Working through 4 sets of 4 unbroken barbell reps in this overhead complex The barbell comes from the rack and percentages are based off your 1RM Jerk Pause 2 seconds in the dip of the Pausing Push Press There is no pause in the regular Push Press Click Here to see a video demo of this complex Rest as needed between sets MOVEMENT FOCUS The goal of the Pausing Push Press is to establish a strong, vertical dip position In the 2 second pause, focus on keeping the: Torso Vertical Heels Down Elbows Up

Four Loko (5 Rounds for time)

On the 4:00 x 5 Rounds: 20/15 Calorie Row 40 Double Unders 7 Front Squats (185/135) Rx+ 205/135 General Working through 5 rounds of this interval workout You'll complete the 3 movements as quickly as possible and rest until the next 4 minute window begins Rounds begin on the 0-4-8-12-16 Your score is the total time of the 5 rounds combined We want rest today in order to keep the intensity on the higher side, so cap each round at 3 minutes, or 1 minute per movement Double Unders Choose a double under variation that you can complete unbroken in around 30 seconds each round Front Squats The barbell comes from the floor for the front squats, so it should also be a weight you can clean Choose a moderately heavy front squat weight, but something you'll complete unbroken every round It is ok to squat clean the first rep

**EXTRA**

Metcon (AMRAP - Rounds)

3 Sets Not For Time: 7 Kettlebell Turkish Sit-ups :20 Dual Kettlebell Split Stance Iso Hold (Left) :20 Supinated Grip Dead Hang :20 Dual Kettlebell Split Stance Iso Hold (Right) Second iteration of three for 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 Click Here For Demo Video: https://youtu.be/xaDn7oSkfAA

#lafitness #goodlifefitness #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