Friday, April 12

Closing in on the end of Week 2 in "Grunt Work". Starting our day with a CompTrain benchmark - "Van Damme". Strength work to finish our Friday. Deadlift - Building in percentages. Body Armor - Focusing on positioning overhead with the single arm DB walking lunge. 200m Row + 5 Deadlifts + 5 Hang Muscle Cleans 200m Row + 5 Strict Presses + 5 Push Presses 200m Row + 5 Power Snatches + 5 Front Squats 3 Walkouts 4 Strict Pull-Ups 5 Russian Baby Makers 6 Kip Swings (on bar or rings) 7 Pausing Glute Bridges

"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

Introducing "Van Damme", our newest CompTrain benchmark. Looking at the workout as a whole, managing our shoulder fatigue will be critical. Every repetition inside of this workout involves our shoulders in some capacity, with five out of six movements being a "pull". So pacing our efforts with the full workout in mind will be a must to find our best time. On the first two barbell movements, fast singles for the vast majority of athlete’s will be the best way to go. Completing touch and go repetitions are possible, but time gained here can quickly disappear on the rings if we aren’t moving well there. Unless we are very strong on both movement, controlled, smaller sets if not fast singles may be our best plan. On the third barbell movement, the thruster, we do want to hold larger sets, naturally. And at this point in the workout, we can expect some good shoulder fatigue moving into so. With that in mind, reminding ourselves to use our hips to their full potential as we finish each squat will be the mindset. Using the power from our hips and legs to put the barbell overhead versus requiring a fatiguing "press out" with our shoulders will help push us through these final 30 barbell repetitions, and conserve our shoulders for the final 10 muscle-up repetitions. On the rings, we have a similar mindset to the barbell – consistency is king. On the barbell, despite the fatigue, athlete’s will be able to continue to move forward for the next repetition, even if they are paced out, slower singles, On the rings however, we run the risk of reaching muscle failure, where missing repetitions can result in dozens of seconds quickly passing by. Recognizing that the workout is shoulder-intensive, it is in our best interest to be on the conservative side on the first two sets of ring muscle-ups. We can always move towards larger sets in the final 10 repetitions, and an extra break on the first two sets may buy us the ability to do exactly that in the end.

Deadlift (3-1-3-1-3-1)

On the 2:00 x 6 Sets: Set #1 - 3 Deadlifts @ 72% Set #2 - 1 Deadlift @ 79% Set #3 - 3 Deadlifts @ 72% Set #4 - 1 Deadlift @ 84% Set #5 - 3 Deadlifts @ 72% Set #6 - 1 Deadlift @ 89% Increasing by 2% on all lifts today from last week's effort.

Metcon (AMRAP - Rounds)

Body Armor 3 Rounds, resting 2:00 between: 100' Single DB OH Walking Lunge 30 Weighted Abmat Sit-Ups 10 Romanian Deadlifts Rest 2:00 between sets.

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