• CrossFit Crosscheck

Saturday, February 22


"Grunt Work" Week 3 ------------------- Revisiting an old school Crossfit benchmark with "Barbara" today. Midline to close things out. 1. Mobility and Activation (~10:00) 2. Conditioning: "Team Barbara" (~30:00) Extra 3. Midline (~15:00) ACTIVATION 3 Rounds 5 Banded Pass Throughs 10 Calorie Machine 20 Banded Pull-Aparts Directly Into… 3 Rounds 5 Ring Rows 10 Slow Air Squats 20 Second Front Plank

Team Barbara (AMRAP - Rounds and Reps)

In Teams of 2 AMRAP 20: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Working through a team version of this all bodyweight CrossFit benchmark One athlete works while the other rests in "Team Barbara" You and your teammate can split up the reps however you see fit Complete all reps at one station before moving on to the next Your score it total rounds and reps completed at the end of the 20 minutes PUSH-UPS & PULL-UPS Let’s choose upper body variations that allow you to complete at least 5 reps at a time for each movement during the workout It is ok for you and your teammate to complete different variations of these movements See further down the page for subs ABMAT SIT-UPS You can use two AbMats for this workout, one for each partner

**EXTRA**

Barbara (Time)

Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

All bodyweight movements in this CrossFit benchmark workout You’ll complete all the reps at one station before moving to the next Your score is the total time, including rest, it takes to complete the 5 rounds With 12 minute of prescribed rest on top of the work, this is a longer piece, lasting anywhere between 25-50+ minutes

UPPER BODY MOVEMENTS Let’s choose upper body variations that allow you to complete each movement in at least set of 5 You can reduce the overall reps of the workout or choose a variation from the list further down the page

Metcon (AMRAP - Rounds)

3 Giant Sets: 50' Kettlebell Cross Body Carry (Left Arm Overhead) 50' Kettlebell Cross Body Carry (Right Arm Overhead) 10 Dumbbell Side Plank Rotations (Left) 10 Dumbbell Side Plank Rotations (Right) Max Effort Unbroken L-Sit Hold Rest 2 Minutes Between Sets "Giant Sets" are big supersets, meaning you'll move directly from one movement to the next while prioritizing quality over speed We’ll rest 2 minutes between sets to help maintain this quality Choose challenging weights that still allow you to maintain unbroken sets You can increase loading or stay at the same weights across Record weights used and L-Sit times in the notes

See below for movement demos Kettlebell Cross Body Carry: https://youtu.be/VVLAO4aGCVk Dumbbell Side Plank Rotations: https://youtu.be/bomByhH8SQ4 L-Sit https://youtu.be/kDOjjpwar-s SUBS L-Sit Max Effort Hollow Hold - https://youtu.be/EJvFiNvuuXw

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