Thursday, November 30

Active Stretching Alternating Between :20 Seconds Active Stretching and :20 Seconds Light Jogging Quad Stretch Knee to Chest Soldier Kicks Cradle Stretch Side Lunge Active Samson Active Spidermans Air Squats Side Shuffle Bear Crawl Side Shuffle Straight Leg Bear Crawl Crab Walk

MOBILITY Childs Pose – 1 Minute With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch. Front Rack Stretch – 1 Minute Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps. Dumbbell Ankle Stretch – :30 Each Side Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe. Dumbbell Warmup Completed with light dumbbells 5 Stiff-Legged Deadlifts 5 Front Squats 5 Strict Presses 5 Reverse Lunges (each leg) 5 Strict Presses 5 Front Squats 5 Stiff-Legged Deadlifts

Metcon (AMRAP - Rounds and Reps)

AMRAP 20: 2 Bar Muscle-ups 4 Strict Hanstand Push-ups 8 Dumbbell Hang Squat Cleans (50’s/35’s)

Movement Prep 10 Scap Pull-ups 5 Kipping Swings 1-3 Strict Pull-ups 3 Pull-ups 2 Chest to Bar 1 Bar Muscle-up Movement Substitutions Jumping Bar Muscle-ups Banded Bar Muscle-ups Chest to Bar Pull-ups Pull-ups Box Handstand Push-ups Pike Handstand Push-ups Dumbbell Strict Press Dumbbell Push Press

Metcon (AMRAP - Rounds and Reps)

OPTION A AMRAP 20: 7 Chest to Bar Pull-ups 7 Dumbbell Push Press (50’s/35’s) 7 Dumbbell Hang Squat Cleans (50’s/35’s)

Metcon (AMRAP - Rounds and Reps)

OPTION B AMRAP 20: 7 Pull-ups 7 Dumbbell Push Press (35’s/25’s) 7 Dumbbell Front Squats (35’s/25’s)

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