• CrossFit Crosscheck

Wednesday, February 5


"Grunt Work" Week 1 --------------------------------- Our first "Beast Builder" of the cycle, and definitely not our last. Let's make a mental note of this specific one as well, as we'll be re-testing this as our cycle benchmark at the close of "Grunt Work". Let's set the baseline today. 1. Mobility and Activation (~10:00) 2. Beast Builder (~15:00) 3. "Arm and Hammer" (~20:00) Extra 4. Midline (~15:00) ACTIVATION 3 Minutes of Warmup Complex 2 Minutes Moderate Bike 2 Minutes of Warmup Complex 1 Minute Faster Bike 1 Minute of Warmup Complex Warmup Complex: 5 Ring Rows 10 Slow Air Squats 20 Second Side Plank (Each Side) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Beast Builder Benchmark (AMRAP - Reps)

AMRAP 3 minutes rest 3 minutes AMRAP 3 minutes 3 "Macho Man" Complexes (115/85) 3 "Macho Man" Complexes (135/95) 3 "Macho Man" Complexes (155/105) 3 "Macho Man" Complexes (185/125) 3 "Macho Man" Complexes (205/145) Max "Macho Man" Complexes (225/155) In this "Beast Builder Benchmark", we'll work through rounds of CompTrain's "Macho Man" complex 1 Round of "Macho Man" is: 3 Power Cleans 3 Front Squats 3 Push Jerks

The format of this piece is: 3 Minutes On - 3 Minutes Off - 3 Minutes On You'll work as far as you can in the first three minutes, noting where you left off After the rest period, you'll pick up exactly where you left off and see how far you can get in the final three minutes of work For Example: If you finished the 2nd round of "Macho Man" at the (155/105) barbell in the first three minutes, you'll pick up with the start of the 3rd round of "Macho Man" at that weight when work resumes You can even pick up in the middle of a round, it doesn't have to be a fully completed round "Macho Man" sets do not have to be completed unbroken You can change weights as you go or have multiple barbells set-up beforehand -- whatever is most convenient The weight selection should feel as follows: Bars 1-2: Light Bars 3-4: Moderate Bars 5-6: Heavier You final score is total completed rounds and reps of "Macho Man" If you reach the 6th and final barbell, you'll complete as many round as possible at that weight until time runs out

Arm & Hammer (Time)

For Time: Buy-In: 15 Clusters (135/95) 3 Rounds: 21/15 Calorie Bike 15 Chest to Bar Pull-ups Cash-Out: 15 Clusters (135/95) Rx+ 165/115 The barbell serves as the buy-in and cash-out to the 3 main sets of bike and chest to bar pull-ups You'll complete all 15 Clusters, then the 3 rounds, Then 15 more Clusters to finish out the workout Squat Clean Thrusters: Choose a moderate barbell weight that allows you to complete the Squat Clean Thrusters as quick singles Click Here to see a demo video - https://youtu.be/FA9gWkwr26o There is no re-bend of the legs when driving the weight overhead, just like on a typical thruster Choose a chest to bar rep number or variation that allows you to complete the work in 3 sets within the workout

**EXTRA**

Metcon (AMRAP - Rounds)

3 Giant Sets: 7 Renegade Rows Max Effort Ring L-Sit Rest 2 Minutes Between Sets A "Giant Set" means that you'll move with a purpose from one movement to the next while prioritizing quality over speed 1 Renegade Row = 1 Push-up + 1 Right Arm Row + 1 Left Arm Row Choose dumbbell weights for the Renegade Rows that are challenging, but that allow for the 7 reps to be completed without stopping You can increase loads every round or stay at the same challenging load across Click Here for a demo of the Renegade Row - https://youtu.be/wNuGQC_s65o After the 7 Renegade Rows, you'll hold unbroken as long as you can while locked out in an L-Sit on the rings Elevating to the rings allows the legs to drop more than parallettes, but aim to keep the body in an "L-Shape" for as long as possible Choose a variation that allow you to get at least 15 seconds at at time If needed, bend the knees up to the chest to make the movement a little easier Click Here to see a demo video of the Ring L-Sit - https://youtu.be/5ILHsS1p1Hc

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