• CrossFit Crosscheck

Friday, February 7


"Grunt Work" Week 1 --------------------------------- Our first Friday Front Squats of the cycle. Today, we're working on positions and speed. Aim is to keep the loads light. We've squatted a good deal this week already, and we're only getting warmed up in this cycle. Light and fast today. Conditioning and Body Armor to round out the day. 1. Mobility and Activation (~10:00) 2. Box Front Squats (~10:00) 3. One & One Quarter Front Squats (~10:00) 4. "Man on Fire" (~20:00) Extra 5. Body Armor (~15:00) ACTIVATION 2 Rounds 20 Calorie Machine 10 Alternating Box Step-ups (Split Reps Between Legs) 10 Russian Kettlebell Swings 10 Air Squats Performed With 1 Light Kettlebell

Box Front Squat ((On the 0:00…))

On the Minute x 7: 2 Box Front Squats Sets 1-2: 50% 1RM Front Squat Sets 3-4: 55% 1RM Front Squat Sets 5-7: 60% 1RM Front Squat These Box Front Squats are the first part of a two-part running clock piece Every minute on the minute, starting on the 0:00, we'll complete 2 Box Front Squats until the 7 minute mark

You'll then have a 2 minute rest before beginning part 2 These percentages are based off your 1RM Front Squat The goal of the Box Front Squat is to come to a dead stop on the box for a brief moment to stop momentum before standing up aggressively Choose a box height that is just below parallel (you can also stack plates) You will not rock back onto the box like a traditional Box Back Squat Click Here for a demo video of the Box Front Squat - https://youtu.be/7ZppdJpDoso SUBS

Pausing Front Squats (2 Seconds in Bottom)

Front Squat Complex (On the 9:00…) (On the 2:00 x 5 Sets:)

1 "One and One Quarter" Front Squat 1 Front Squat Set 1: 50% 1RM Front Squat Set 2: 55% 1RM Front Squat Sets 3-5: 60% 1RM Front Squat Part 2 of this running clock piece starts on the 9:00 Rounds begin every 2 minutes (9-11-13-15-17) Each complex includes a "one and one quarter" front squat plus a regular front squat The "one and one quarter front squat" is designed to strengthen the bottom most part of the squat In the "one and one quarter squat", you'll squat to full depth, stand to about parallel, and then return to the bottom before standing to full extension Click Here to see a demo video of this complex - https://youtu.be/gTPCXzVtsXw

Man on Fire (Time)

For Time: 5 Rounds of "Nate" 100 Double Unders 4 Rounds of "Nate" 100 Double Unders 3 Rounds of "Nate" 100 Double Unders 2 Rounds of "Nate" 100 Double Unders 1 Round of "Nate" 1 Round of "Nate": 2 Ring Muscle-ups 4 Kipping Handstand Push-ups 8 Kettlebell Swings (60/40) Rx+ 70/50 In this longer conditioning piece, we'll pair rounds of the Hero Workout "Nate" with Double Unders 1 Round of "Nate": 2 Ring Muscle-ups 4 Kipping Handstand Push-ups 8 Kettlebell Swings (70/53)

You'll complete all 5 rounds of "Nate" before moving on to the double unders and so on… Let's choose rep numbers or variations on the gymnastics movements that allow for unbroken sets across the board The kettlebell swings go all the way overhead and should be performed with a weight that allows for unbroken sets Choose a double under rep number or variation that you can complete in less than 2 minutes SUBS Ring Muscle-ups Reduce Reps Strict Banded Ring Muscle-ups Jumping Ring Muscle-ups Handstand Push-ups Reduce Reps Feet on Box Double Dumbbell Push Press Double Unders Reduce Reps 150 Single Unders 2 Minutes of Practice

**EXTRA**

Metcon (AMRAP - Rounds)

3 Sets Not For Time: 9 Barbell Romanian Deadlifts 15 Strict Parallel Bar Dips 21 GHD Sit-ups Rest 2 Minutes Between Sets This Body Armor piece is for quality and control over speed Choose a challenging barbell weight for the Romanian Deadlifts, but one that you'll complete straight each time You can increase loads each round or stay the same across Choose a variation / rep scheme for the Bar Dips that allows you to complete the 15 reps in no more than 3 sets Choose a number of GHD Sit-ups that allows you to complete all reps without having to break SUBS Bar Dips Reduce Reps Ring Dips Banded Bar / Ring Dips 30 Push-ups GHD Sit-ups Reduce Reps Weighted AbMat Sit-ups

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