• CrossFit Crosscheck

Friday, February 14


"Grunt Work" Week 2 --------------------------------- Beginning our Front Squat progression here. Following, a repeat workout from July of last year - "Complex Fran". Body Armor and Skills to finish. 1. Mobility and Activation (~10:00) 2. Front Squat (~15:00) 3. "Complex Fran" (~15:00) Extra 4. Body Armor (~15:00) 5. Recovery/Handstand Walk (~20:00) General Warmup 2 Minute Bike 1 Minute Wall Squats 2 Minute Bike 1 Minute Air Squats Single Dumbbell Warmup Performed with Single Light Dumbbell 1 Set: 100 Foot Overhead Carry (50' Each Arm) 20 Second Row Static Hold (20 Each Arm) 10 Waiter Squats (10 Each Side) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Front Squat (On the 1:30 x 7 Sets:)

Set 1 (On the 0:00): 3 Reps @ 75% Set 2 (On the 1:30): 1 Rep @ 80% Set 3 (On the 3:00): 3 Reps @ 75% Set 4 (On the 4:30): 1 Rep @ 83% Set 5 (On the 6:00): 3 Reps @ 75% Set 6 (On the 7:30): 1 Rep @ 86% Set 7 (On the 9:00): 12 Reps @ 60% *Percentages Based On 1RM Front Squat 7 total sets of Front Squats today, as we alternate between different percentages and rep schemes The percentages remain at 75% for each set of 3 The percentages will climb by 3% on the sets of 1 (80-86%) We'll finish out the session with a 12-rep drop set at 60% Sets begin every 90 seconds, with percentages based on your 1RM Front Squat Over the coming weeks, we'll gradually increase these percentages

"Complex Fran" (Time)

For Time: 6 Bar Muscle-ups 9 Chest to Bar Pull-ups 12 Pull-ups 21 Thrusters (115/85) 6 Bar Muscle-ups 9 Chest to Bar Pull-ups 12 Pull-ups 15 Thrusters (115/85) 6 Bar Muscle-ups 9 Chest to Bar Pull-ups 12 Pull-ups 9 Thrusters (115/85) Rx+ 135/95 Resembling the benchmark workout "Fran", we have a heavier barbell paired with a gymnastic complex each round today The gymnastic complex progresses from bar muscle-up, to chest to bar pull-up, to pull-ups The complex does not need to be completed unbroken, but break-up strategy will be important here To complete the complex with the written reps, we recommend having 12+ bar muscle-ups, 21+ chest to bar pull-ups, and 27+ pull-ups unbroken when fresh Choose a heavier load for the barbell, but one you could still cycle for 20+ reps unbroken when fresh We expect this workout to take between 5-12 minutes to complete SUBS Gymnastics Reduce Reps of Each Movement If You Don’t Have Bar Muscle-ups: 21-15-9 of Chest to Bar Pull-ups If You Don’t Have Bar Muscle-ups or Chest to Bar Pull-ups: 21-15-9 of Pull-ups

**EXTRA**

Metcon (AMRAP - Rounds)

3 Sets of 7: Tempo Seated Good Mornings - https://youtu.be/tMDe-l9p9WM 3 Sets of 15: Glute Bridges Working the muscles of the posterior chain in today's Body Armor piece Complete all 3 sets of Good Mornings before moving to the Glute Bridges Tempo Seated Good Mornings: Tempo: 3 seconds down, 1 second up Build in weight or stay the same across the 3 sets Glute Bridges: Squeeze for 2-3 seconds at the top of each rep Slowly lower back down to starting position

Metcon (Distance)

15 Minute Recovery Bike On the 3-6-9-12: 1 Minute of Handstand Walk Practice Alternating between an easy pace on the bike and 1 minute of handstand walk practice We'll start this 15 minute piece on the bike and move to the handstand walk practice every 3 minutes We'll get off the bike for practice at the 3-6-9-12 No matter where you are in your handstand walk journey, this is an opportunity to kick up and spend some time on your hands *Record Longest Handstand Walk in Feet. Gym Mats are 6ft x 4 ft

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