Crossfit Oshawa – CrossFit


Unilateral, static

3 sets

5/5 weighted DB step ups

10/10 weighted pistols

30s/30s Airplane hold

3/3 Turkish get-ups
Working back and forth today between unilateral and static movements, with a general focus on lower body pull and push with some shoudler stability.

These movements are intentional and we want to see athletes moving well, there is no scoring, so the goal and the benefit lies in the quality in which we are moving.

Metcon (AMRAP – Reps)

For total reps with 1min on each movement x 4 rounds of:

Bench press @ BW/0.7xBW

Sumo Deadlift @ BW x 1.5

Cal Bike

Accumulating reps today in a strength workout where we are working back and forth between simple, basic strength building movements and flirting with our threshold over 1min on the bike. Because of the built in rest we have the opportunity to hit the bike very hard, making for the later rounds of bench and deads difficult. The goal here is to see how we can sustain reps in a fairly fatigued state.