Saturday, June 1
ACTIVATION 1 Round: 1:30 Light Row or Bike 5 Scap Retractions 10 Slow Air Squats :30s Alternating Warrior Squats 1 Round: :30s Spiderman + Reach 10 Hollow Rocks 5 Slow Pausing Overhead Squats (empty barbell) 10 Pausing Glute Bridges :30s Russian Baby Makers 1 Round: 200 Meter Jog 5 Deadlifts 5 Hang Muscle Cleans 5 Strict Presses 5 Good Mornings 5 Thrusters All barbell work above completed with an empty barbell
On the 2:00 x 5: 3 Power Clean and Jerks 2 Thrusters 1 Squat Snatch This complex does not need to be completed unbroken. It is actually recommended to drop the bar from overhead after the 2 thrusters to reset our grip for the snatch. Using related movements in the workout ahead, "Adderall", we are building to a heavy 6-rep complex. The limiting factor for the vast majority of us, will be the final squat snatch. Training wise, this purpose of this complex is to challenge that final rep. We commonly pair or create combinations with a heavier snatch barbell, but it's often with double-unders. Or rowing. Or biking. A related olympic movement provides a very unique challenge to the final squat snatch, which is worth training. Although this complex does not need to be completed unbroken, we are looking to move with a purpose here. We are looking to complete each complex before the 1:00 mark inside each window. Percentages based off our estimated 1RM Snatch: Set #1 - 65% Set #2 - 70% Sets #3,4,5,6 - Build to a heavy complex.
“Adderall” (AMRAP - Reps)
0:00 – 10:00 1 Mile Run Max Clean & Jerks (135/95) in time remaining 10:00 – 13:00 Rest 13:00 – 20:00 800 Meter Run Max Power Snatch (115/80) in time remaining 20:00 – 23:00 Rest 23:00 – 27:00 400 Meter Run Max Thrusters (95/65) in time remaining
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