Friday, August 23

Repeating some Snatch Technique work to start out the day. This snatch technique work leads us into a fun chipper-style workout that includes 30 snatches to cap things off. Finally, trying to best out effort from a couple weeks back on a sled push and row combo. Mobility - *Athletes Can complete on their own before class Ankle Dorsiflexion: 2 Minutes Each Side- Couch Stretch: 2-3 Minutes Each Side- Banded Shoulder Distraction: 2 Minutes Each Side- ACTIVATION 2 Rounds: 250 Meter Row 15 Slow Air Squats 10 PVC Pass Throughs 5 Strict Pull-ups 2 Rounds: 30 Seconds Banded Pull-Aparts 30 Seconds Cossack Squats 30 Seconds Samson Stretch

Snatch Complex (7 x 1+1)

On the 1:30 x 7 Sets: 1 Snatch Pull 1 Low Hang Power Snatch

This is also a repeat from Friday 6.14.19 We're taking the pause out of the snatch pull and adding another movement, the low hang power snatch The low hang power snatch will take place from one inch below the knee For this complex, hold onto the bar until the low hang power snatch is completed Rounds begin on the 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00 These sets are also based off your 1RM Snatch: Set #1: 65% Set #2: 70% Sets #3-7 (5 Sets): Build to a Heavy for the day

Crazy Stairs (Time)

For Time: 10 Rounds of "Chest to Bar Cindy" 50/35 Calorie Row 30 Power Snatches (115/85) 1 Round of ""Chest to Bar Cindy"" is: 5 Chest to Bar Pull-ups, 10 Push-ups, and 15 Air Squats RX+ 5 Rounds of ""Mary"" 50/35 Calorie Row 30 Power Snatches (135/95) 1 Round of ""Mary"" is: 5 Handstand Push-ups, 10 Alternating Pistols, and 15 Pull-ups We'll work through gymnastics, machine cardio, and weightlifting in this three-part chipper workout You'll complete all 10 rounds of ""Chest to Bar Cindy"" before moving onto the row, and so on… 1 Round of ""Chest to Bar Cindy"" is: 5 Chest to Bar Pull-ups, 10 Push-ups, and 15 Air Squats Choose a Chest to Bar Pull-up number/variation that you can complete in 1 set each round Choose a Push-up number/variation that you can complete in 1-2 sets each round Choose a weight on the power snatches that you can cycle when fresh, but will likely complete small sets or singles with during the workout CINDY Chest to Bar Cindy is designed so there is little interference between movements We go from upper body pull, to upper body push, to lower body push This gives each muscle group a little break and allows you to maintain bigger sets and intensity throughout Use the air squats as the pacer and try to shoot for large sets of Chest to Bars and Push-ups Aim for unbroken pull-ups and 1-2 sets on the push-ups ROW Row at a moderate pace, something that allows you to keep moving on the barbell We'll likely be going singles or small sets on the barbell, which allows you to push the row a little more SNATCHES This is all about choosing the option that keeps you moving the most Singles will likely be the most consistent option throughout, but there are other ways to attack this: 10 Sets of 3 5 Sets of 6 6 Sets of 5 8-7-6-5-4 One big unbroken set, followed by singles to the finish SUBSTITUTIONS Chest to Bar Pull-ups Reduce Reps Chin Over Bar Pull-ups Push-ups Reduce Reps Push-ups to Box or Bench


Metcon (Calories)

Alternating On the Minute x 10 (5 Rounds): Minute 1: 50' Sled Push Minute 2: 30 Seconds Max Calorie Row This is a repeat workout from 8.7.19 The goal here if you've done it before is to beat your weight on the sled and/or calories on the rower Alternating back and forth for 5 round between 50 foot sled pushes and 30 seconds of a hard row The effort on the sled and rower are designed to be fast Your choice on sled weight Pick one sled weight to use for all five rounds This should be a moderately heavy weight that you can run with and complete in roughly 30 seconds The score today is total calories across the five sets on the rower STRATEGY There is roughly 5 minutes of work between the sled and the rower (2:30 per movement) With rest built in and time hovering around the 3 minute mark on the rower, hold a pace that you envision yourself holding for a 1,000 meter time trial

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