• CrossFit Crosscheck

Friday, February 21


"Grunt Work" Week 3 ------------------- Focusing on our squat today, in all three parts. Strength, conditioning, and positioning. 1. Mobility and Activation (~10:00) 2. Front Squat (~15:00) 3. Conditioning: "Wise Men" (~20:00) Extra 4. Body Armor (~15:00) ACTIVATION 1 Minute Easy Machine Plate Lateral Squats Glute Bridges 1 Minute Easy Machine Plate Counterbalance Squats Walkouts 1 Minute Easy Machine Wall Squats Single Leg Glute Bridges (30 Seconds Each Side)

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

Set 1 (On the 0:00): 3 Reps @ 77% Set 2 (On the 1:30): 1 Rep @ 82% Set 3 (On the 3:00): 3 Reps @ 77% Set 4 (On the 4:30): 1 Rep @ 85% Set 5 (On the 6:00): 3 Reps @ 77% Set 6 (On the 7:30): 1 Rep @ 88% Set 7 (On the 9:00): 12 Reps @ 62% *Percentages Based on 1RM Front Squat Entering week 3 of these Front Squat Waves This week, we climb by 2% across all lifts over last week The percentages will stay at 77% for each set of 3 The percentages will climb by 3% on each set of 1 (82-88%) We'll finish out the session with a 12-rep drop set at 62% Sets begin every 90 seconds (0:00 - 1:30 - 3:00 - 4:30 - 6:00 - 7:30 - 9:00) These percentages based on your 1RM Front Squat

WiseMen (AMRAP - Reps)

AMRAP 3: Macho Man (95/65) Rest 3 Minutes AMRAP 3: Macho Man (115/80) Rest 3 Minutes AMRAP 3: Macho Man (135/95) Rx+ (135/95), (155/105) , (185/135) “Wise Men” is a CompTrain Benchmark workout that was last completed on July 27, 2018 You’ll work through max rounds of the “Macho Man” complex in three minute windows With 3 minutes of rest built in, we’re looking to push hard during these work intervals Your score in each AMRAP 3 is the total completed rounds and reps MACHO MAN 1 “Macho Man” complex is: 3 Power Cleans 3 Front Squats 3 Push Jerks

The weights will slightly increase with each round Let’s choose our barbell weights based off the following recommendations: 1st Round: Lighter weight that you see yourself being able to complete around 6+ rounds (1 Round Every :30 Seconds) 2nd Round: Moderate weight that you see yourself being able to complete around 4+ rounds (1 Round Every :45 Seconds) 3rd Round: Moderately Heavy weight that you see yourself being able to complete around 3+ rounds (1 Round Every Minute)

**EXTRA**

Metcon (AMRAP - Rounds)

3 Giant Sets: 8 Banded Stiff-Legged Deadlifts 16 Psoas March Steps (8 Each Leg) 24 GHD Sit-ups "Giant Sets" are big supersets, meaning you'll move directly from one movement to the next while prioritizing quality over speed This Body Armor piece will specifically target our Midline and Posterior Chain Use weights and/or band tensions that challenge you, while still maintaining unbroken sets Rest as needed between sets

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