Tuesday, September 17

"Katana" Week 1: - - - - - - - - - - - - - - - - 3 Pieces Today: 1. A longer cardio repeat workout 2. A shorter gymnastics conditioning session with a focus on the strict handstand push-up 3. A low intensity body armor piece MOBILITY - Athletes can complete before class Trap Smash: 1-2 Minutes Each Side - http://youtu.be/QwpDZ88PwGY Barbell Thoracic Opener: 2-3 Minutes - http://youtu.be/4_DUZpPAhVc Handstand Hold Stretch: 1-2 Minutes - http://youtu.be/NZCp8XuqIFA ACTIVATION 1 Sets: 50 Single Unders 40 Second Front Plank 30 Overhead Circles (Each Direction) 200 Meter Row 10 Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Fuller Circle (Time)

For Time: 50/35 Calorie Assault Bike 125 Double-Unders 2,000 Meter Row 125 Double-Unders 50/35 Calorie Assault Bike STRATEGY BIKE & ROW The goal on both machines is to find an uncomfortable pace to hold throughout While we do want to get uncomfortable, this should be a threshold pace that you can sustain throughout Hone in on a pace and try to hold that number on the monitor

DOUBLE UNDERS This is a good day to chip away at large sets While we can aim to go big, this doesn't mean these sets have to be unbroken The goal is to maintain a similar rep scheme from the first 125 to the second 125 Below are a few options on how to approach these: 1 Set: 125 2 Sets: 75-50 3 Sets: 50-50-25 4 Sets: 40-30-30-25

SUBSTITUTIONS Equal Calorie Assault Bike Equal Calorie Echo Bike 800 Meter Run Double Unders Reduce Reps 250 Single Unders 3 Minute Time Cap

Metcon (AMRAP - Reps)

In a 5 Minute Window: 20 Strict Handstand Push-ups 40 Dumbbell Power Snatches (50/35) In Time Remaining: Max Strict Handstand Push-ups Working for 5 minutes in this gymnastic conditioning piece You'll start with a buy-in of 20 strict handstand push-ups and 40 dumbbell snatches With remaining time after completing the last dumbbell snatch, complete as many strict handstand push-ups as possible The buy-in reps do no count towards your score Choose a strict handstand push-up variation/reps and a dumbbell snatch weight that allows you to complete the work in no more than 3:30 -4:00 This gives you 1:00-1:30 to accumulate your scored strict handstand push-ups

SUBSTITUTIONS for Strict Handstand Push-ups Kipping Handstand Pushups Reduce First Set Reps Double Dumbbell Strict Press Strict Handstand Push-ups with Feet on Box (Reduces Body Weight Being Pressed)


Metcon (AMRAP - Rounds)

3 Rounds: 25 GHD Sit-ups 10 Dumbbell Bent Over Rows (Each Side) STIMULUS This Body Armor piece is for quality over time Feel free to build in weight on the Dumbbell Bent Over Rows with each round, but choose weights you can complete the reps without breaking Using a single dumbbell, complete 10 reps on each side before moving back to the GHD

SUBSTITUTIONS GHD Sit-ups Dumbbell Weighted AbMat Sit-ups 10 Strict Toes to Bar

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