Tuesday, August 6

"SLED DOG" WEEK 6: No barbell featured today, as we bring our attention towards gymnastics and odd objects. Beginning the day with some percentage work on ring muscle-ups and strict handstand push-ups. Smack dab in the middle we have a well balanced 4-round conditioning triplet. Evening out all the vertical pulling and pressing with a body armor session focused on horizontal pulling and pressing. ACTIVATION 400 Meter Run + 20 Calorie Bike 2 Rounds: 3 Strict Pull-ups 6 Inchworms 200 Meter Run + 10 Calorie Bike 2 Rounds: 5 Russian Baby Makers 10 Spiderman & Reach 100 Meter Run + 5 Calorie Bike 2 Rounds: 15 Second Handstand Hold 30 Second Superman Rocks

Metcon (AMRAP - Rounds)

Not For Time: 1:30 Light Bike/Row + 65% Max Ring Muscle-ups 1:30 Light Bike/Row + 12 Strict Handstand Push-ups 1:30 Light Bike/Row + 55% Max Ring Muscle-ups 1:30 Light Bike/Row + 9 Strict Handstand Push-ups 1:30 Light Bike/Row + 45% Max Ring Muscle-ups 1:30 Light Bike/Row + 6 Strict Handstand Push-ups

Stimulus Pairing bike and gymnastics focus work Adjust strict handstand push-up reps to allow for challenging, but unbroken sets The bike serves as our "rest" station, so keep the pace conversational This work is not for time, so focus on quality reps over speed SUBSTITUTIONS Ring Muscle-ups Reduce Reps Banded Strict Ring Muscle-ups Strict Handstand Push-ups Reduce Reps Handstand Push-ups with Feet on Box Double Dumbbell Strict Press

Monkey Business (Time)

"Monkey Business" 4 Rounds: 400 Meter Run 20 Dumbell Hang Clean & Jerks (50/35) 15 Chest to Bar Pull-ups

Stimulus Balanced conditioning piece today - containing one mono-structural, weightlifting, and gymnastics movement Looking for a dumbbell weight that we'll complete with 1 break maximum Switch arms every 5 reps on the dumbbell hang clean and jerks Choose a pull-up rep number or variation you can complete in 2-3 sets Strategy Run at a pace that allows you to go big on the inside movements Try to get the hang clean and jerks done with one break maximum (20 unbroken or 10-10) Switching arms every 5 reps is a good incentive to hold on for large sets, as one side is always resting The size of the pull-up matters less than limiting time spent resting Shoot for 1-3 quick sets, keeping breaks to a minimum (15, 8-7, 6-5-4) Following the pull-ups is about 2 minutes of running where the arms can recover Movement Focus Dumbbell Hang Clean and Jerk Grip If your hand is large enough, using the hook grip here can be beneficial. Especially with pull-ups to follow, it can take some of the forearm burn out of the movement and allow you to use more hip power. If you're not able to hook grip, the next best option is to try and get the knuckles under the handle so they point towards the ground. Substitutions Run 500 Meter Row 800 Meter Bike Erg 28/20 Calorie Assault Bike or Echo Bike 40/28 Calorie Schwinn Bike Chest to Bar Pull-ups Reduce Reps Chin Over Bar Pull-ups


Metcon (AMRAP - Rounds)

Body Armor 3 Supersets: 10 Dumbbell Incline Bench Press 35 Low Banded Rows Rest 2 Minutes Between Sets

Stimulus Upper body focused body armor session Superset means you'll move directly from the bench to the rows and rest for 2 minutes after Choose a dumbbell weight and band tension that allows you to complete the work with no more than one break per set Your choice whether to build in weight/tension or stay the same across For the Dumbbell Incline Bench: Face the palms away from the body Touch the chest at the bottom Touch the inside bells together at lockout Low Banded Rows Demo Substitutions If you don't have an incline bench, stack some plates under one side of a bench to elevate it above the other end Using a flat bench or completing dumbbell strict presses are also options

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