Monday, August 12

Kicking off week 2 of the new look stamina squats today, increasing the load by 3%. Two types of snatches to follow. We'll dial in the receiving position on the barbell by pausing for 3 seconds in the catch during our technique work. Carrying that positioning over to the heavier dumbbell snatches taking place in our conditioning piece, "Hit and Run". 2 Rounds: 200 Meter Run 5 Russian Baby Makers 10 Warrior Squats 5 Inchworms Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Stamina Squats 2s&4s (Emom 12)

Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats

Barbell: 75% of Rep Max Back Squat Building 3% higher than last week on the Stamina Squats As a reminder, the weight is the same for Front Squat and the Back Squat On the first minute, complete 2 Front Squats Rest until the top of the minute and then perform 4 Back Squats Repeat for a total of 6 rounds Warmup Sets: 3 Front Squats + 6 Back Squats (50% 3RM Back Squat) 2 Front Squats + 4 Back Squats (60% 3RM Back Squat) 1 Front Squat + 2 Back Squats (70% 3RM Back Squat)

Power Snatch (Emom 7)

On the 1:00 x 7 Sets: 1 Pausing Power Snatch 1 Pausing Low-Hang Power Snatch Working on dialing in the receiving position of the snatch in this 2-movement complex On both reps, pause for 3 seconds in the receiving position of the snatch before standing Start at 60% of your 1RM Snatch and steadily build to a heavy complex over the 7 sets This complex is meant to be completed without dropping the barbell The Power Snatch starts from the floor The Low-Hang Power Snatch starts from just below the knee The 3 second pause in the catch position allows you to really feel out a solid receiving position During the pauses, check-in that you have: Heels on the ground Feet at Shoulder Width Hips back Elbows locked out

Hit and Run (Time)

3 Rounds: 400 Meter Run 12 Dumbbell Power Snatches (70/50) 21 Single Dumbbell Squats (70/50) *Dropping the dumbbell to the ground from overhead is a no rep If unable to run: 500 Meter Row 28/20 Calorie Assault Bike or Echo Bike Three round triplet workout with a single, heavy-ish dumbbell The dumbbell weight should be something that you can complete the dumbbell snatches in steady singles and squats in 2 sets Dumbbell Snatches: Alternate arms each rep (6 each) Dumbbell Squats: You have the option to rack the dumbell on your shoulder, behind the head, or hold it in the goblet position With the heavier dumbbell, it might be better to switch hands on the floor for the snatches to preserve quality and consistency of your reps Shoot for 1-2 sets on the dumbbell squats (21 straight or 12-9) Push for less sets on the dumbbell squats, as the run comes after

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