Friday, April 26
Closing in on the end of Week 4 in "Grunt Work". "Girls Gone Wild". A three-part CompTrain benchmark. Combining three CrossFit.com workouts - "Fran", "Diane", and "Amanda". Click the below link for a video demonstration: youtube.com/watch?v=d63hCJ_0pdk Row conditioning to finish. ACTIVATION At very low intensity (walk through pace): 2 Rounds: 15 Calorie Row or Bike + 5 Spiderman and Reach, each side 12 Calorie Row or Bike + 5 Walkouts 9 Calorie Row or Bike + 1 Round of "Strict Cindy" 1 Set: 5 Wall Squats 10 Dowel Overhead Squats 15 Banded Good Mornings 20 AbMat Sit-Ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats
Girls Gone Wild (3 Rounds for time)
On the 0:00... Girls Gone Wild Part #1 - "Fran" 21-15-9: Thrusters (95/65) Pull-Ups On the 4:00... Girls Gone Wild Part #2 - "Diane" 21-15-9: Deadlifts (225/155) Kipping Handstand Pushups On the 8:00... Girls Gone Wild Part #3 - "Amanda" 9-7-5: Ring Muscle-Ups Squat Snatches (135/95)
Three part workout, starting on the 0:00, 4:00, and 8:00. Any time remaining after completing the task (first being "Fran"), is rest. What is less important than doing these workouts as "Rx", is completing these with rest between. If we believe there is a strong chance that we will reach the 4:00 cap in either "Fran" or "Diane", let's slightly modify the couplets so that we are afforded around :30-1:00 of rest. This makes the stimulus of the workout more potent, as opposed to a 15:00 straight workout. We are looking for the sprint stimulus today. Enter all three completion times to the trackers, where the system will add together the sum total. If we reach a time cap, add a single second for every repetition not completed.
Metcon (AMRAP - Rounds)
Row Conditioning 3 Rounds, Not for Time: 250m Row @ 2K Pace + 10 Seconds 250m Row @ 2K Pace + 3 250m Row @ 2K Pace + 10 Seconds 250m Row @ 2K Pace Rest 3:00 between. Intended to a conditioning based recovery from our benchmark prior to. 3 x 1000m distances. As an example, if our best 2K row time is 8:00, we would have a 2K pace of 2:00/500m. Our paces for the workout would be as follows: 250m Row @ 2:10 250m Row @ 2:03 250m Row @ 2:10 250m Row @ 2:00
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