Monday, April 15
Week #3 of "Grunt Work". Full cycle details posted in "Workout Prep Notes". Today is iteration 3/3 of our back squat micro-progression. Increasing 2% to all sets from last week, we will be changing to our second micro-progression (3 weeks as well) starting next week. Following our squatting, Snatch technique. Both in the form of a primer, and a complex in which we will build upon next week. Body Armor to finish, incorporating single arm carries, inverted rows, sumo deadlifts, and walking lunges. ACTIVATION 1 Round, Not for Time: 1:00 Light Row 6 Slow Scap Retractions 5 Walkouts 4 Spiderman + Reach (each side) 3 Russian Baby Makers Into 1 Round, Not for Time: 1:00 Light Bike :30s Cossack Squat :30s Warrior Squat 5 Waiter Squats (each side)
Back Squat (6-3-6-3-6-3)
6 Reps @ 69% 3 Reps @ 74% 6 Reps @ 69% 3 Reps @ 79% 6 Reps @ 69% 3 Reps @ 84% Rest 2:00 between sets.
This is iteration 3 of 3 in this rep progression. Next week, we will be adjusting to our second phase, with a new repetition and percentage scheme. We'll follow the same pattern, in a three week micro-progression.
Snatch Primer - Sotts Press + OHS (3 sets x 2)
3 Sets, at a light load: 3 Snatch Grip Sotts Presses 3 Overhead Squats
Snatch complex (7 x 3)
On the 1:30 x 7 Sets: 1 Power Snatch 1 Overhead Squat 1 Hang Squat Snatch Set #1 - 60% Set #2 - 63% Set #3 - 66% Set #4 - 69% Sets #5+6+7 - 69-75%, based on feel. Entire complex is intended to be completed unbroken, but we are allowed to drop after the OHS if a limitation is there. Record all 7 lifts, with the final three being based on feel. Technique over load today.
Metcon (AMRAP - Rounds)
3 Giant Sets: 50' Single Arm OH Walk (left) 50' Single Arm OH Walk (right) 7 Inverted Pausing Rows (2s pause) Rest 1:00 between sets. 3 Giant Sets: 9 Sumo Deadlifts 50' Double DB Walking Lunge (hang hold) Rest 2:00 between sets.
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