Wednesday, August 21

Working through 3 pieces today: 1. Skill Work 2. Interval Work 3. Accessory Work The main focus is the handstand walk in the not for time triplet that starts things off. A fast paced repeat workout, "Frank the Tank", sits right in the middle. Finishing out the day with some midline work that includes L-Sits and Tempo Hip Extensions. Mobility - Athlete can complete before class Pigeon Stretch: 2-3 Minutes Each Side Medball Thoracic Opener: 2-3 Minutes Handstand Hold Stretch: 1-2 Minutes ACTIVATION 2 Rounds: 200 Meter Run 15 Glute Bridges 10 Russian Baby Makers 5 Spiderman + Reach (Each Side) 20 Each Medicine Ball Deadlifts Medicne Ball Strict Press Medicine Ball Slams *Workout Weight Medicine Ball Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Metcon (AMRAP - Rounds)

15 Min Time Cap 5 Rounds, Not For Time: 14/10 Calorie Bike/Row 40 Double Unders 30' Handstand Walk Substitutions- Handstand Walk 30 Seconds of Handstand Walk Practice 30 Seconds of Handstand Weight Shifting 30 Seconds of Box Shoulder Taps Double Unders Reduce Reps 60 Single Unders 30 Seconds of Practice This skill conditioning session is not for time or score Across the 3 movements, we're looking for continuous motion at a light pace The pace should be one that allows you to focus primarily on the handstand walk

Frank the Tank (AMRAP - Reps)

AMRAP 5: 50 Wall Ball Buy-In (20/14) 12 Deadlifts (185/135) 12 Bar Facing Burpees Rest 5:00 AMRAP 5: 35 Wall Ball Buy-In 9 Deadlifts (225/155) 9 Bar Facing Burpees Rest 5:00 AMRAP 5: 20 Wall Ball Buy-In 6 Deadlifts (275/185) 6 Bar Facing Burpees

"Frank the Tank" is a repeat workout from January 16, 2019 Each interval begins with a buy-in of wallballs that only happen once With the time remaining, complete as many rounds and reps of deadlifts and bar facing burpees The score for each section is total rounds and reps of deadlifts and bar facing burpees Choose weights on the deadlifts that you can complete unbroken for the first set of each round, and within 2 sets from there on out STRATEGY Whenever there is rest built into a workout, we're looking to keep moving for as much of the work station as possible Let's aim for large sets of wallballs and deadlifts today, as these are the movements that we'd stop moving on Pace the burpees so that you can come back for another big sets of deadlifts (1-2 sets) With the wallball number and rep number dropping over the 3 parts, let's aim to improve your rounds and reps with each Here are some wallball break-up options:


Metcon (Time)

Accumulate 2 Minutes in an L-Sit on Parallettes *Every Break: 5 Tempo Hip Extensions STIMULUS Accumulate 2 minute in an L-Sit on parallettes Choose a time to accumulate that you can complete in around 6 sets (:15 seconds holds) If parallettes are difficult, complete a hanging L-Sit from a pull-up bar to give yourself more room for your feet to drop Upon each break, complete 5 tempo hip extensions Tempo: 5 Seconds Down, Normal Speed Up

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