Crossfit Oshawa – CrossFit

Pull-ups (Get to 50 in the least amount of sets possible)

Neutral grip chin up, strict


The first thing we want athletes to be aware of in a strict pull-up is core tension, keep the toes together and pointed and chin tucked to maintain this tension through each phase of the rep. Next; athletes will want to ensure that we are not just pulling our body weight up and down, we are engaging properly to produce effective force, initiating the movement by driving the elbows forward. This will cause our larger muscles like lats, pecs, front delts to move most of the load rather than seeing the elbows flare out creating a situation where our body weight is hanging off of our scap and upper back.

Metcon (AMRAP – Rounds and Reps)

Amrap 18 minutes

18 Push ups

14 Box jump overs 24/20’’

10 Front Squat @ 155/105
A nice amrap to push through today, athletes are encouraged to put our heads down and work with a slight nod to the limitations posed. Going into the proceeding rounds, the nature of the front squat’s rack position will eventually start limiting our push-up ability and the explosive nature of the box jump overs will eventually start to cause lactic acid to accumulate during the front squats. Sticking to a reasonable pace time per round is recommended, but overall today is about pushing hard and having fun!

Metcon (No Measure)

Core Accessory

Paused Strict TTB

Accumulate 30 repetitions
Pause in the ascent, 1-2 seconds

– Explode from the pause

Scale, place a bar low and a Med Ball behind your back