• CrossFit Crosscheck

Tuesday, February 4


"Grunt Work" Week 1 --------------------------------- Gymnastic benchmark testing today - strict handstand push-ups and strict pull-ups. Looking forward to re-testing these later in the cycle. Conditioning (in two parts) to finish the day. 1. Mobility and Activation (~10:00) 2. Strict Handstand Push-ups (~5:00) 3. Strict Pull-ups (~2:00) 4. "Bubbles" (~15:00) Extra 5. Row Conditioning (~20:00) ACTIVATION 8 Minutes For Quality 5 Lateral Box Step-ups (Each Side) 10 Calorie Row 20 Single Unders 30 Seconds Inchworms After Each Set: 3 Strict Pull-ups

Handstand Pushups 50 (On the 0:00…) (Time)

For Time: 50 Handstand Push-ups 5 Minute Time Cap Rx+ Strict Setting a baseline for handstand push-ups to start the day The first three pieces today are all to be performed on a running clock We have from the 0:00 - 5:00 for the handstand push-ups, giving us at least 2 minutes of rest before testing a max set of strict pull-ups on the 7:00 While there is a 5-minute limit, you'll have more rest if you finish the 50 reps before the cap If 50 reps seems like a lot to get done in 5 minutes, you can reduce the total volume, choose a variation, or simply see how many reps you can complete within the time frame SUBS Reduce Reps Max Reps in 5 Minutes Double Dumbbell Strict Press Feet on Box (Reduces Weight Being Pressed)

Strict Pull Up (1 x Max Effort)

5 minutes to complete one set of max pull-ups

1 Set: Max Unbroken Strict Pull-ups When the clock hits 7:00, you'll have 3 minutes to complete 1 unbroken set of strict pull-ups Let's only take one attempt at these, as it's unlikely we'll improve the second time around within such a short window Hold yourself to a high standard of strict movement to get an accurate idea of where you're at on this movement Keep the lower body locked out, make sure to reach full extension at the bottom of each rep, and pass the chin over the top of the bar If you can get at least 1 rep without banded assistance, let's complete these with full bodyweight If you're unable to complete a strict pull-up without a band, choose the least amount of resistance that allows you to complete at least 1 rep SUBS Banded Strict Pull-up

"Bubbles" (On the 10:00…) (AMRAP - Rounds and Reps)

AMRAP 12: 8 Barbell Facing Burpees 25 Double Unders Working a simple and effective combination of bar facing burpees and double unders in today's conditioning piece This workout starts at the 10 minute mark on the running clock Bar Facing Burpees: Set up a bar with standard plates on it to elevate it off the ground Square up to the bar in the bottom of the burpee You can jump up or step up out of the burpee Take off and land with two feet for the jump over the bar Choose a double under variation or rep number that can ideally be completed unbroken each round

**EXTRA**

Metcon (Time)

3 Rounds: 35/24 Calorie Row Rest 1:30 Between Rounds 3 Rounds: 25/18 Calorie Row Rest 1:30 Between Rounds 3 Rounds: 15/12 Calorie Row Rest 1:30 Between Rounds This Row Conditioning piece is a repeat from 11/30/19 We have 9 total intervals on the rower today, with decreasing calories every 3 sets The goal is to keep the times for the 3 sets at the same calories within a few seconds of each other As the calories decrease, see if you can increase the intensity Record your times (not including rest) for all 9 rounds Your final score is the sum total of time spent rowing

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