Friday, September 20

"Katana" Week 1: - - - - - - - - - - - - - - - - 1. Repeating a snatch complex from last week, this time with squat snatches instead of power. 2. We'll bring up the percentages on the snatch and add some gymnastics to the mix. 3. Working on handstand push-ups stamina with a 4-rounds superset. 4. Finishing the day with a low skill, high effort interval workout. MOBILITY Hamstring Smash: 2 Minutes Each Side - Banded Hamstring Distraction: 2 Minutes Each Side - Medball Thoracic Opener: 2-3 Minutes - ACTIVATION 1 Round: 15 PVC Pass Throughs 30 AbMat Sit-ups 15 PVC Overhead Squats 30 Banded Pull Aparts 15 PVC Overhead Squats 15 PVC Narrow Grip Overhead Squats 30 Banded Good Mornings Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Metcon (Weight)

On the 1:30 x 5 Sets: 1 Hang Snatch High Pull 1 Hang Squat Snatch 1 Snatch High Pull 1 Squat Snatch Sets: 50-55-60-60-60% 1RM Snatch We completed a similar complex last Saturday, 9.14.19 in the power variation Today, using the same percentages, we move into a full squat Complete all 4 reps without letting go of the bar Rounds begin on the 0:00 - 1:30 - 3:00 - 4:30 - 6:00 Sets: 50-55-60-60-60% 1RM Snatch

Metcon (Weight)

On the 1:30 x 7 Sets: 3 Toes to Bar 2 Bar Muscle-ups 1 Hang Squat Snatch 1 Squat Snatch *Sets: 65-70-72-74-76-78-80% 1RM Snatch* Sub for Bar Muscle Up Reduce Reps Banded Bar Muscle-ups Jumping Bar Muscle-ups Pullup *Record weight completed on last round Combining gymnastics and weightlifting in this 'on the clock' skill work Rounds begin on the 0:00 - 1:30 - 3:00 - 4:30 - 6:00 - 7:30 - 9:00 The gymnastics rep numbers should be something you can complete unbroken every round You can break between each movement to maintain quality For example, you don't have to go right from the last toes to bar into the first bar muscle-up or the hang squat snatch into the squat snatch Percentages are Based off your 1RM Snatch

Air Conditioning (Time)

On the 5:00 x 4 Rounds: 20 Double Dumbbell Deadlifts (70's/50's) 20 Wallballs (20/14) 20/15 Calorie Row Scale- 15 of each Looking to push the pace in this interval conditioning piece Choose weights and/or rep schemes that allow you to complete the 60 reps in 3 minutes or less, giving you at least 2 minutes to recover before the next round Your score is the slowest of the 4 rounds Rounds begin on the 0:00 - 5:00 - 10:00 - 15:00 Touch one head of the bell to the ground on the Double Dumbbell Deadlifts Whenever there is rest built in, we're looking to push the pace With the score being the slowest of the 4 rounds, move with urgency, but choose a speed in round 1 that you see yourself maintaining or improving upon If you see yourself quickly breaking the dumbbell deads or wallballs later on, do that from the first round: 1 Set: 20 2 Sets: 10-10 It may be helpful to declare your first round your slowest round and look to ever so slightly improve with the following three rounds


Metcon (AMRAP - Rounds)

4 Supersets: 15 Weighted AbMat Sit-Ups Max Strict Handstand Push-ups Rest 1:30 Between Sets Substitutions Strict Handstand Push-ups Double Dumbbell Strict Press Strict Handstand Push-ups with Feet on Box (Reduces Body Weight Being Pressed) This handstand push-up stamina piece is all about maintaining a similar number across the four rounds After the four rounds are complete, your score will be the lowest of your four scores - which is your total strict handstand push-ups for the round For the weighted AbMat Sit-ups: Anchor your feet with dumbbells Hold a dumbbell high up on your chest Don't let it slide down, as that makes the movement significantly easier Use the same weight across the board - one you can complete the 15 reps straight without stopping

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