• CrossFit Crosscheck

Saturday, February 15


"Grunt Work" Week 2 --------------------------------- Working in another cycle benchmark today that we'll re-test at the close... our 15-Rep Deadlift. Conditioning and midline to close out the week. 1. Mobility and Activation (~10:00) 2. Deadlift (~10:00) 3. "Dead Sea" (~30:00) Extra 4. Midline (~15:00) ACTIVATION 30 Cal Row 10 Walkouts Plank Series :45 Seconds Each x 2: Right Side Plank Left Side Plank Front Plank

Deadlift (4 x 5, 2 x 15)

15-Rep Max Working high rep cycling as we set a baseline on our 15RM Deadlift today As you build up to something heavy, look to complete 4 sets of 5 reps to prevent excess fatigue for your final few sets It's likely best to only take 2-3 attempts at 15 unbroken reps

Dead Sea (Team Version) (AMRAP - Reps)

Teams of 3 4 Rounds: 4:00 Calorie Row 3:00 Lateral Barbell Burpees 2:00 Deadlifts (225/155) No Rest Between Rounds One athlete works at a time while the other two rest in this team of 3 workout There is no required break up plan - you can switch out however you best see fit Teams will work for 4 minutes on the rower, 3 minutes on the burpees, and 2 minutes on the barbell There is no rest between rounds, as you’ll move right back to the rower following the deadlifts Record total reps at each station, as your final score is total reps accumulated over the 4 rounds There is no need to stand to full extension on the lateral barbell burpees Choose a deadlift weight that you can complete 25+ reps unbroken when fresh (athletes can use different weights as needed)

**EXTRA**

Metcon (AMRAP - Rounds)

4 Sets, Not For Score: Max Effort Strict Handstand Push-ups 1:30 Ski Erg (Light Pace) 20 GHD Sit-ups Each set of this Midline piece begins with a max set of strict handstand push-ups Choose a variation that allows for at least 5 reps to be completed The Ski Erg right in the middle is designed to be completed at an easy pace that allows you to move through one big set on the GHD Rest as needed between sets to preserve quality of movement SUBS Strict Handstand Push-ups Feet on Box or Bench Double Dumbbell Strict Press Ski Erg Sub Any Machine GHD Sit-ups Weighted AbMat Sit-ups Strict Toes to Bar

Dead Sea (Individual) (AMRAP - Reps)

6 Rounds: 1:00 Calorie Row 1:00 Lateral Barbell Burpees 1:00 Deadlifts (225/155) 1:00 Rest Working for 3 minutes straight and resting for 1 in this 6 round workout Record your total reps for each round during the 1 minute of rest Your final score is the total number of reps completed across the 6 rounds There is no need to stand to full extension on the lateral barbell burpees Choose a deadlift weight that you can complete 25+ reps unbroken when fresh

Dead Sea (Rx+) (Time)

AMRAP 2: 15/12 Calorie Row 9 Deadlifts (245/165) Max Burpees to Rings (12" Above Reach) Rest 1 Minute Between Intervals Go Until 75 Burpees to Ring Are Completed In this interval workout, you’ll work for 2 minutes at a time until 75 burpees to ring are completed You’ll have 1 minute of rest between intervals Your score is total time (including rest) it takes to get to 75 burpees to ring Set a pair of rings 12 inches out of your fully extended reach and use that as your jumping target Choose a row number that takes between 40-50 seconds to complete Choose a moderate barbell weight that will be completed unbroken each round

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