• CrossFit Crosscheck

Saturday, February 29


"Grunt Work" Week #4 ------------------- Finishing our week out with a CompTrain benchmark as the focus - "Van Damme". 1. Mobility and Activation (~10:00) 2. "Van Damme" (~25:00) 3. Midline Conditioning (~15:00) ACTIVATION PVC Warmup 2 Rounds 40 Seconds Each PVC Pass Throughs PVC Lat Stretch - https://www.youtube.com/watch?v=loMyjjEc7_0 PVC Straight Leg Swings (20 Seconds Each) - https://youtu.be/foyEIeygllk PVC Overhead Squats 2 Rounds 10 Scap Pull-ups on Rings 3 Strict Ring Pull-ups 10 Ring Kip Swings 3 Empty Barbell Pausing Overhead Squats (10 Seconds in Bottom)

"Van Damme" (Time)

For Time: 30 Power Snatches, 10 Ring Muscle-Ups 30 Power Clean and Jerks, 10 Ring Muscle-Ups 30 Thrusters, 10 Ring Muscle-Ups Rx- 95/65, Burpee Pullup Rx+ – 135/95, Ring Muscle Up For a workout demonstration by CompTrain athlete Cole Sager, click youtu.be/faZ1G3U_YDo ""Van Damme"" is a CompTrain Benchmark Workout last completed on April 12, 2019 This workout combines ring muscle-ups with three different weightlifting movements Watch a demo of this workout by CompTrain Athlete Cole Sager by clicking here Times on the last attempt ranged from the high 10 minute mark to around 30 minutes BARBELL MOVEMENTS Choose weights for each barbell movement that allows you to complete at least 12+ repetitions unbroken when fresh Within the workout, we're likely completing the Olympic movements as quick singles and the Thrusters in sets of 3-6 RING MUSCLE-UPS If you have over 12 unbroken ring muscle-ups, we recommend trying this movement as prescribed If you aren't quite at 12 reps on ring muscle-ups, consider reducing the volume on each round to something like 7 or 5 SUBS Ring Muscle-ups Reduce Reps Jumping Ring Muscle-ups - https://www.youtube.com/watch?v=EP47QRNGMAo Banded Strict Ring Muscle-up Drill (20 Reps Each Round) - http://youtu.be/jtmu_0qVZnk

**EXTRA**

Metcon (AMRAP - Rounds)

3 Giant Sets: 100' Single Dumbbell Overhead Walking Lunge (Change Arms at 50') 30 Weighted Abmat Sit-ups 10 Barbell Romanian Deadlifts (25% of 1RM Deadlift) Rest 2 Minute 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 Midline piece Rest 2 minutes between sets to preserve quality movement Single Dumbbell Overhead Walking Lunge Choose a dumbbell weight that allows for a difficult, but unbroken sets of 50 feet on each arm Make sure the back knee makes contact with the ground and that the lower body stands all the way up between steps You can build across the 3 sets or stay at the same weight throughout Weighted AbMat Sit-ups Anchor you feet and hold the dumbbell high up on the chest throughout the full range of motion Choose a weight here that allows for 1 break max You can build across the 3 sets or stay at the same weight throughout Barbell Romanian Deadlifts Use 25% of your 1RM Deadlift for these 10 reps (For Example: 400# PR x .25 = 100#) Stay at the same load across the 3 sets Maintain a slight bend in the knees and slowly send the hips as far back as you back without sacrificing back position

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