Wednesday, August 28

Back on the barbell today as we repeat some snatch skill work and stamina from last week. After the snatch sessions, we'll ditch the barbell for a dumbbell as we complete a big two-part workout. Finishing the day back on the barbell with some more barbell stamina, this time with the deadlift. Mobility - Athletes can complete prior to class Pigeon Stretch: 2 Minutes Each Side - Medball Thoracic Opener: 2-3 Minutes - Straddle Stretch: 2 Minutes - ACTIVATION 2 Rounds: 1 Minute Row 1 Minute Spiderman + Reach 1 Minute Samson Stretch 2 Rounds: 20 Second Handstand Hold 15 PVC Pass Throughs 10 PVC Overhead Squats 5 PVC Sotts Press Barbell Warmup Video: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Snatch Grip Sotts Press (5 Minutes to Build to Moderate Set of 3)

The snatch grip sotts press helps improve positioning, strength, and mobility in the bottom position of the snatch This exercise can be very challenging based on your mobility level If mobility is not an issue, feel free to add weight as you see fit If you struggle with mobility, keep the weights very very light here A PVC pipe or empty barbell will do the trick in helping to open up and strengthen the catch position See Movement Here -

Snatch Balance (5 Minutes to Build to Moderate Set of 3)

Last week we completed the Snatch Drop, but this week we are completing the Snatch Balance Where the Snatch Drop did not allows a dip and a drive with the legs, the Snatch Balance does include the power from the legs See video example of the Snatch Balance Here Now that we opened up the bottom position a bit with the Sotts Press, we'll add on some speed with the Snatch Balance The Snatch Balance is designed to work on an aggressive drive and turnover into the receiving position of the snatch With the added dip and drive on the snatch balance, this should be a slightly heavier load than last week on the Snatch Drop

Squat Snatch (Emom 5 x 5)

This is a repeat from last week and our final iteration of this complex Look to slightly improve upon last weeks loading Complete 5 unbroken squat snatches on the minute for 5 rounds, resting until the top of the next minute If you haven't done this before, a good starting place is around 60% of your 1RM Snatch It is better to choose a load that is slightly too light and make all 5 rounds than it is to choose one that is slightly too heavy and miss reps

Halftime (Time)

For Time: 30-20-10: Dumbbell Power Snatches (50/35) Wallballs (20/14) Directly Into... 10-20-30: Bar-Facing Burpees Calorie Row Going from all weight to no weight in this two-part workout You'll complete all reps on the dumbbell power snatches and wallballs before moving on to the barbell facing burpees and calories on the rower There is no rest between the first part and the second part Alternate arms every rep on the dumbbell power snatches Men and Women will complete the same number of calories on the rower for this workout Women shoot their wallball to a 9' target, which is the middle of the top Black Brick at CrossFit Crosscheck A great way to look at this rep scheme is to notice there are as many total reps in the 20-10 as there are in the round of 30 This is a nice mental way to maintain intensity and focus throughout the longer workout On part 1, we can almost use the opening set of 30 as the buy-in to the workout Think about going 15-15 or 20-10 to start things out From there, we can aim for large or unbroken sets on the rounds of 20 and 10 On part 2, we can look to move at a steady pace on the opening sets of 10 and 20 This steady pace sets you up to smash the final set of 30 With no other work to follow, look to maintain your pace on the burpees and push hard through the final 30 calories on the row


Deadlift (4 x 15)

4 Sets: 15 Unbroken Deadlifts @ 50% 1RM These 4 sets of 15 deadlifts are to be performed unbroken at 50% of your 1RM deadlift While this piece is not for time, rest as little as possible between sets The goal is to rest the minimum amount of time it takes to complete the next set unbroken If you don't know your 1RM deadlift, estimate a weight that you could complete 60 total deadlifts in 4 sets of 15

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