Monday, September 16

Starting off Day 1, Week 1, of "Katana" with a "Capacity Builder" - a staple of our new cycle. Our second piece is simple, yet effective 3-round triplet workout. Finishing out the day with some midline/body position work. Mobility - Athlete can complete before class Pigeon Stretch: 2-3 Minutes Each Side - Laying Front Rack Stretch: 1-2 Minutes - Wrist Stretches on Box: 30-45 Seconds Each Direction - Activation 1 Round For Quality: 200 Meter Run 15 Russian Kettlebell Swings 12 Kettlebell Goblet Squats 9 Lateral Box Step-ups (Each Side) 6 Inchworms Completed with Light Kettlebell Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Metcon (4 Rounds for reps)

In a 1:30 Window: 9 Power Cleans (115/85) 9 Front Squats (115/85) 9 Push Jerks (115/85) Time Remaining: Max Ring Muscle-ups Rest :30 Seconds In a 1:30 Window: 7 Power Cleans (135/95) 7 Front Squats (135/95) 7 Push Jerks (135/95) Time Remaining: Max Ring Muscle-ups Rest :30 Seconds In a 1:30 Window: 5 Power Cleans (155/105) 5 Front Squats (155/105) 5 Push Jerks (155/105) Time Remaining: Max Ring Muscle-ups Rest :30 Seconds In a 1:30 Window: 3 Power Cleans (185/135) 3 Front Squats (185/135) 3 Push Jerks (185/135) Time Remaining: Max Ring Muscle-ups

Completing 4 rounds of a 1:30 workout window, with :30 seconds of rest between New rounds begin on the 0:00 - 2:00 - 4:00 - 6:00 The weights climb with each round while the reps drop: 115/85 135/95 155/105 185/135 While these are the prescribed weights, we want to stay around 45-50-55-60% of your 1RM Clean and Jerk With whatever time you have remaining in each window, complete as many Ring Muscle-ups as possible Wodify will add up your 4 separate entries for your final score - the sum total Substitutions for Ring Muscle-ups Strict Banded Ring Muscle-ups- Jumping Ring Muscle-ups Chest to Bar Pullups

Master Splinter (Time)

3 Rounds: 400 Meter Run 12 Burpee Box Jump Overs (24/20) 15 Thrusters (95/65) Rx+ 115/80 Looking for this simple triplet workout to take somewhere in the 12-16 minute range to complete (4:00-5:20 per round) Choose a weight on the thruster that you can complete with 1 break max on each round There is no need to stand to full extension on the burpee box jump overs The first thing to consider today is how to approach the Thruster bar With this being the only movement you'd stop moving on, let's try to minimize the number of sets here 1 Set: 15 2 Sets: 8-7 One way you can minimize sets on the bar is to be smooth on the runs and burpee box jump overs Find a speed on both movements in round 1 that you see yourself maintaining throughout It's not about moving fast in the first round - it's about sustaining or improving upon your first round pace in rounds 2 and 3 Substitutions 500 Meter Row 28/20 Calorie Assault or Echo Bike


Metcon (AMRAP - Reps)

Not For Time: Accumulate 75 Hollow Rocks There is no time component here, as the goal is to complete these 75 reps for quality A rock back and forth will count as 1 rep Click Here to see a demonstration of the hollow rock - Substitutions Hollow Rock Reduce Reps Bent Knee Hollow Rocks Accumulate 2-3 Minutes in Hollow Hold

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