Saturday, February 23

Team, Two parts listed below. 1. Split Jerk. Building to a heavy double for the day, with double-unders between repetitions. 2. Conditioning. Two options: team based, or individual. Combining the bike, pull-up bar work, and ascending weight power clean and jerks. ACTIVATION At low intensity to start, steadily ramping intensity on the rower through the rounds: 20 Calorie Row + 20 Slow Air Squats 16 Calorie Row + :30s Spiderman and Reach 12 Calorie Row + :30s Walkouts 8 Calorie Row + :30s Wall Squats Barbell Warmup (empty barbell) 10 Good Mornings 10 Elbow Rotations 10 Strict Presses 10 Stiff-Legged Deadlifts 10 Hang Muscle Cleans

Split Jerk (On the 2:00 x 6 Sets)

2 Split Jerks *After each set, complete 40 Double-Unders. Percentages: Set #1 - 75% of current 1RM Split Jerk Set #2 - 78% Sets #3-6 - Build to a heavy double for the day. Climbing to a heavy set of two repetitions, with a refinement-based set of double-unders, purely for familiarity, in between complexes. All jerks are taken from the rack. Recognizing that this combination is fairly shoulder intensive, let's err slightly on the conservative side with our jerks if we are torn between going heavier, or holding at moderate loads. Let's train the couplet here, and move well on the jerks. Heavy, but not near max effort.

Barista (individual) (Time)

For Time: 27/21Calorie Bike, 27 Toes to Bar 21/15 Calorie Bike, 21 CTB Pull-Ups 15/9 Calorie Bike, 15 Bar Muscle-Ups Directly into… 8 Power Clean and Jerks (70%) 4 Power Clean and Jerks (78%) 2 Power Clean and Jerks (84%) 1 Power Clean and Jerk (90%)

All repetitions are based off estimated 1RM Power Clean and Jerk. It is our aim to stay above parallel today. Given how we are viewing today's training as preparation for movements to come inside the Open, we are basing our loads on individual percentages. This of course results in "incomparable" times, which is a good thing for us given the mental demand of yesterday. Let's still log our scores, naturally, well knowing that these results are not apples to apples. Workout is intended to be completed on the Assault Bike. If we do not have access to one, naturally our next best option would be another bike. If we do not have access, rowing is an option, but we naturally want to seek the bike our if possible given yesterday. In terms of modifying calories based on an equipment change, let's hold the same calories if on the Echo Bike, Erg Bike, Rower, or Ski Erg. If on a Schwinn bike, complete 1.5 calories per every 1 calorie listed above. We're after a heavy barbell inside this ladder, finishing with a load that challenges us but, is well within our capabilities inside of a workout. Athlete's choice on the overhead, whether push, or split. This workout purposefully places a considerable amount of fatigue on the upper body through the gymnastics. We are aiming to challenge our "pull" on the following barbell repetitions. Recognizing the challenge of the combination, steady and methodical sets are the aim here. Aiming for large sets, and recovering on the bike to some extent may clear us through the gymnastic part the fastest, but it is not the gymnastics that will separate us the most. It is the barbell and the time between repetitions. By taking planned breaks on the gymnastics, we'll stay further away from our shoulders going lactic. We need our pull to cycle efficiently on the barbell, so it is a good move to pace this front half with the larger picture in mind.

Barista (Teams of 3) (Time)

Teams of 3: 150/100 Calorie Assault Bike 70 Power CJ (135/95), 70 Toes to Bar 50 Power CJ (155/105), 50 CTB Pull-Ups 30 Power CJ (185/125), 30 Bar Muscle-Ups 150/100 Calorie Assault Bike Stimulus wise, we are looking to finish with a load that all three teammates could cycle for 4+ touch and go repetitions. A heavier load, and one that we may be holding singles on during the actual workout execution, but on the manageable side. Our aim today is not to crush ourselves, but to rather keep our movements refined and ready for what may come in the following weeks. For another vantage point on the barbell: Weight #1 - A load all teammates could complete 12+ repetitions unbroken with. Weight #2 - A load all teammates could complete 8+ repetitions unbroken with. Weight #3 - A load all teammates could complete 4+ repetitions unbroken with.

---------- "Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even." – Mohammed Ali It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of time, offers the difference maker in an otherwise even fight between two opponents: Failure. Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced. There is no such thing, as a bad failure. Only missed opportunities

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