Wednesday, April 17
Week #3 of Grunt Work. Full cycle details posted in "Workout Prep Notes". Starting our Wednesday with some strength work. Building on last week's front squats and deadlifts, we'll finish our barbell work for the day with a tempo bench press. Conditioning to follow, with midline to finish. 2 Rounds: 300 Meter Row 15 Sit-Ups 9 Hand Release Pushups 15 Hip Extensions/ Superman 9 Wall Squats Directly into... With a light set of dumbbells: 5 Deadlifts 5 Hang Power Cleans 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Push Presses 5 Front Squats
Tempo Front Squats (6 x 1)
6 sets of 1 Rep - 5 Second Negative - 3 Second Pause in Bottom - 3 Second Pause at Parallel Set #1 - 53% of estimated 1RM Front Squat Set #2 - 58% Set #3 - 63% Sets #4-6 (3 Sets) - Build to a moderate, between 66-75%. Aim to beat last week. Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat.
On the 2:00 x 6 Sets: Set #1 - 3 Deadlifts @ 74% Set #2 - 1 Deadlift @ 81% Set #3 - 3 Deadlifts @ 74% Set #4 - 1 Deadlift @ 86% Set #5 - 3 Deadlifts @ 74% Set #6 - 1 Deadlift @ 91% Week 3, increasing by 2% on all lifts today from last week's effort. Final week before advancing to a slightly different repetition scheme.
3 Rounds: 15/10 Calorie Assault Bike 10 Burpee Box Jump Overs (30"/24") Directly into... 3 Rounds: 12 Dumbbell Deadlifts 9 Dumbbell Front Squats 6 Dumbbell Push Jerks Rx Dumbells - 60's/35's Rx+ Dumbells - 70's/45's
A two-part workout, that starts with a conditioning/gymnastic couplet, and finishes with raw weights with the dumbbells. The first three rounds are naturally something we want to push on. We can't relax much here, as the entire workout really isn't that long time wise. However, we want to recognize that every single break on the dumbbells can consume many, many seconds. It's not uncommon to have 15 second breaks between sets on the front squats if we need them, especially given the reset challenge to the shoulders (not an easy clean at the heavier loads). Let's be on the slightly too conservative side on the opening couplet… and let's hammer the second. A workout such as this isn't "common", so it's tricky. We aren't sure how to pace it, in comparison to a 3 or 5 rounder. This is 100% the intention today. Let's refine these movements, obviously, but the bigger goal is to bring further awareness to our pacing in an unfamiliar environment. Stimulus wise, these are again intended to be on the heavier side. However, they are intended to be at a place where we are very confident we could complete over 12-15+ reps unbroken with, in any of the three movements. Heavy and challenging, but movable for sets throughout the workout.
Metcon (AMRAP - Rounds)
Not for Time: 30 GHD Sit-Ups 40 Hollow Rocks 50 AbMat Sit-Ups
#oakvillecrossfit #mississaugacrossfit #gymsnearme #gymnearme #crosscheckcrossfit #workout #wod #mississauga #teamcrosscheck #crossfitcrosscheck #crossfit #crossfitcrosscheckmississauga #crossfitinmississauga #torontocrossfit #toronto #personaltraining #crossfit #crossfitnearme #crossfitmississauga #gym