• CrossFit Crosscheck

Monday, February 24


"Grunt Work" Week #4 ------------------- Continuing our build on our back squats. As our fourth iteration, next week we'll be backing off during our de-load so that we can continue driving ahead in the back half of the cycle. 1. Mobility and Activation (~10:00) 2. Back Squat (~15:00) 3. "Black and Tan" (~30:00) Extra 4. Body Armor (~15:00) ACTIVATION 1 Minute Easy Row 1 Round: 10 Air Squats 20 Second Hollow Hold 30 Second Wall Sit 1 Minute Easy Row 1 Round: 10 Air Squats 20 Second Arch Hold 30 Second Wall Sit 1 Minute Easy Row 1 Round: 10 Air Squats 20 Second Sit-ups 30 Second Wall Sit

Back Squat (Emom 14)

Set 1 (On the 0:00): 9 Reps @ 78% Set 2 (On the 2:00): 7 Reps @ 85% Set 3 (On the 4:00): 5 Reps @ 92% Set 4 (On the 6:00): 3 Reps @ 97% Set 5 (On the 8:00): 1 Rep @ 102% Set 6 (On the 9:00): 1 Rep @ 104% Set 7 (On the 10:00): 1 Rep @ 106-107% Set 8 (On the 11:00): 1 Rep @ 106-107% Set 9 (On the 12:00): 1 Rep @ 106-107% Set 10 (On the 13:00): 1 Rep @ 106-107% Set 11 (On the 14:00): 1 Rep @ 106-107% Today is the 4th iteration of these Back Squat waves Increasing loads from last week, while maintaining the same exact rep scheme Sets 1-4 are completed on the 2:00 Sets 5-11 are completed on the 1:00 On sets 7-11, it's your choice inside the range of 106-107%, based on how last week's session went Small increases each week add up quickly The percentages here are based of your 5RM Back Squat

Black and Tan (Time)

3 Rounds: 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees 30/21 Calorie Row 3 Rounds: 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees 30/21 Calorie Row 3 Rounds: 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees Rx+ 9 T2B, 7 Lateral Barbell Burpees, Sub Front Squat for Hang Squat Cleans (155/105), (185/135), (225/155) In today's conditioning piece, you'll complete all three rounds of 9-7-5 before moving on to the rower for the 30/21 calories We expect the workout to take around 15-22 minutes to complete FRONT SQUAT The barbell in this workout comes from the floor The weight is intended to be very light - something you will likely complete unbroken every time You can squat clean the first rep if you'd like TOES TO BAR The toes to rep number is also intended to be small Choose a rep number or variation that allows to complete the movement in 1-2 quick sets LATERAL BARBELL BURPEES There is no need to stand to full extension when jumping over the bar You can step or jump out of the burpee, but must jump with two feet over the bar

**EXTRA**

Metcon (AMRAP - Rounds)

3 Giant Sets: 12 Alternating KB Z-Presses (8/Side) 12 Banded Ketllebell Lunges (6/Side) 32 Banded Face Pulls Rest 2 Minutes Between Sets "Giant Sets" are big supersets where you move right from one movement to the next while prioritizing quality over speed We'll rotate through 3 movements in today's Body Armor piece Choose kettlebell weights and band tensions that are challenging, but loads that allow you to complete each set without stopping You can build across the 3 sets or stay at the same weight throughout Rest 2 minutes between sets to preserve quality movemen

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