• CrossFit Crosscheck

Monday, January 20


"Silverback" Week 10: - - - - - - - - - - - - - - - - Re-Test Day. Whenever we aim for a weightlifting re-test, we naturally want to keep the volume on the lower side. 1. Mobility and Activation (~10:00) 2. Back Squat (~20:00) 3. Overhead Squat Technique (~10:00) 5. Conditioning: "Pins and Needles" (~20:00) Extra 5. Silverback Primer (~15:00) ACTIVATION 2 Sets 5 Inchworms 10 PVC Overhead Squats 200 Meter Row or Run 30 Second Hollow Hold

Back Squat (5-4-3-1-1-1-1-5-5-5)

Heavy Set of 5 Looking to establish a new 5RM Back Squat today Compare your scores to the last time we did this on Novemeber 25, 2019 Complete the warmup sets listed below before building to your heavy set of 5

MOVEMENT PREP Warmup Sets 5 Reps @ 50% 4 Reps @ 60% 3 Reps @ 70% 1 Rep @ 75% 1 Rep @ 80% 1 Rep @ 85% 1 Rep @ 90% … Build to Heavy 5

Overhead Squat (3 x 1+2)

3 Sets: 1 Pausing Overhead Squat (3 Seconds in Bottom) 2 Overhead Squats Set 1: 62% of 1RM Overhead Squat Set 2: 66% of 1RM Overhead Squat Set 3: 70% of 1RM Overhead Squat The goal of this Overhead Squat Complex is purely to open positions for the met-con that follows Coming from the rack, each set consists of 3 reps The first rep is a Pausing Overhead Squat, where you'll pause for 3 seconds in the bottom before standing The last two reps are normal Overhead Squats with no pause These percentages are based off your estimated 1RM Overhead Squat

Pins and Needles (AMRAP - Rounds and Reps)

AMRAP 12: 5 Strict Pull-ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65) Rx+ 7 Rounds: 7 Strict Chest to Bar Pull-ups 7 Overhead Squats (135/95) 7 Power Cleans (135/95) We'll choose our barbell weight in this triplet workout based on the limiting factor, which will be the overhead squat This should be a lighter load that allows us to complete the 10 reps ideally unbroken throughout While the overhead squat are on the lighter side, the deadlift is intended to be incredibly light Choose a strict pull-up rep number or variation that allows you to complete the 5 reps in no more than 3 sets during the workout The surprising pacer of this workout is the easiest of all the movements, the deadlift It is not only the easiest station, but also the easiest to break, as picking the bar back up off the ground in this movement is quick Breaking a few times over the 15 reps can help you thrive on the more challenging movements - the strict pull-ups and the overhead squats Think about approaching the 15 reps as 8-7 or 6-5-4 This approach can help you reload for strong sets of strict pull-ups and overhead squats On the strict pull-ups, think about a break or two in the early rounds of the workout (3-2 or 2-2-1), as muscular fatigue can set in and slow these down later Once the bar is overhead, try to hold on for the 10 squats unbroken, as this station would likely cause us to rest the most between sets SUBS Strict Pull-ups Reduce Reps Banded Strict Pull-ups Ring Rows Overhead Squats Front Squats

**EXTRA**

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 This is our final iteration 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/lqA6OI9mb7g

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