Friday, December 28

Starting our day with three attempts to establish a new Overhead Squat 1RM. We'll transition then into a running clock section where we'll move through three "stations": Snatch Balance, a complex, and a build to a heavy set of 2 Squat Snatches. A repeat conditioning piece, "Over and Out", comes next. Last completed on June 29. Row conditioning to finish.

Overhead Squat (2-2-1-1-1-1-1-1-1)

Warming Sets: 2 Reps - 60% 2 Reps - 65% Singles - 70%, 75%, 80%, 85%, 90% Small jumps beyond may be of choice here, climbing by feel. 3 Attempts to establish a 1RM Overhead Squat All repetitions are taken from the rack. To warm for our overhead squat attempt, we first want to turn our eyes towards fine tuning our positioning. In a heavy OHS attempt, we can all agree that it's not going to be our leg strength that limits us, but instead, how well we position the bar overhead. In most especially these opening sets, we have the opportunity to dial in two pieces: Shoulder to Overhead Technique Positioning for the OHS

Snatch Balance (0:00-5:00 Min)

In a 5:00 Window: Build to a Heavy Single Snatch Balance

Snatch (5:00-15:00)

Immediately following the Snatch Balance: Part A - 3 Sets of a Snatch Complex Part B - Steady build to 3 Sets of 2 Squat Snatches Part A - Snatch Complex 3 Sets: 1 Power Snatch 1 Hang Squat Snatch 1 Squat Snatch Complex Percentages: 60, 65, 70% of 1RM Squat Snatch Part B - Squat Snatch In time remaining, build steadily to 3 Sets of 2 Repetitions. Athlete's choice to hold all sets across at a moderate loading, or build to a single heavy set of 2.

Over and Out (Time)

For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65)

On "Over and Out", we are looking for a barbell that we are confident we can squat snatch for 10+ repetitions, unbroken, when completely rested. We are looking for a moderate loading that allows us to always find that next repetition, if we could just get our hands on the bar. This specific weight, which is designed not to be heavy, is what will create the unique stimulus we are looking for today. We have three barbell sets (power snatch, overhead squat, squat snatch), with two sets of burpees. In today’s workout, let’s make our push on the barbell, and recover on the burpees with methodical movement. We know from experience that dropping the barbell causes a stoppage in progress – so we naturally want to minimize those, but of course with the bigger picture in mind (we don’t want to "blow up" here). On the burpees, we can slow our pace just a touch, which will continue to push us forward in the workout, but all the while recovering for our next set of repetitions back on the bar. Let’s visualize putting 70% of our effort onto the barbell repetitions, and 30% into the burpees. On the first set of power snatches, we can push here, as long as we have sound technique on the bar. If we find ourselves pressing the weight out, or drifting to our toes, break the set. What we want to avoid in this first set is wasting energy. Recognizing that overhead squats and squat snatches are to follow, the last thing we want to do here is sacrifice our efficiency for speed. In all reality, a couple of quick breaks on this set can amount to a single additional break on the OHS, or even, on the squat snatches if we find ourselves overly fatigued there. On the barbell-facing burpees, slow is smooth, smooth is fast. Minimizing any extra steps is our primary focus point here, along with the chance to control and regulate our breathing. It is again our aim to move into the following set of barbell repetitions prepared, and we can do so by controlling a methodical rhythm to this rep


Metcon (Time)

Males: 21-18-15-12-9 Calorie Row, resting :30s between. Females: 18-15-12-9-6 Calorie Row, resting :30s between. Score is total time, to include all rest periods.

"Life is like sailing. You can use any wind to go in any direction." - Robert Brault Are we sailing North on purpose, or is it because the wind is taking us that way? Life will throw its curveballs. It’s illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue North. When we embrace the mindset that we can adjust our sails to reach our destination, regardless of which direction the wind is flowing, our view on circumstances changes. Instead of seeing obstacles in the way, we start to view those very same obstacles now as the way.

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