WORKOUT OF THE DAY

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March 29, 2019

ACTIVATION
2 Rounds, Not for Time (and at a controlled, low intensity):
200 Meter Run
10 Pushups + 15 Air Squats + 20 Sit-Ups
15/12 Calorie Row
5 Deadlifts + 5 Hang Muscle Cleans + 5 Push Presses (empty BB)

Macho Mile (Time)

4 Rounds:
400 Meter Run / 450m Row
3 Rounds of...

March 27, 2019

ACTIVATION
Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

Bench Press (EMOM 8)

Sets of 3, Emom x 8
Add weight each set...

March 27, 2019

ACTIVATION
Alternating OTM x 16 (4 Rounds):
Station 1 - 12/9 Calorie Bike or Row
Station 2 - 30-50 Double-Unders
Station 3 - 10 Slow Glute Bridges
Station 4 - Mobility Station

Mobility Stations:
Round #1 - Walkouts
Round #2 - Russian Baby Makers
Round #3 - Cossack Squ...

March 27, 2019

CrossFit Crosscheck Athletes,
Congratulations on an incredible Open season. We know how challenging it is, not just on the body, but even moreso on the mind, to compete like this. It’s been a strong five weeks on. It’s time to give our bodies and minds a period to reco...

March 25, 2019

ACTIVATION
Rotating Stations Every 1:00, for 6 (1 Round):
Station 1 - :50s Row (light pace)
Station 2 - :40s Warrior Squats + 5 Air Squats
Station 3 - :50s Row (light pace)
Station 4 - 5 Good Mornings, 5 Snatch Grip Presses, 5 Snatch Grip Deadlifts
Station 5 - :50s Row...

March 25, 2019

5:00min Bike, Row or Run
:30sec Active Spiderman
:30sec low Squat Hold
:30sec Band Stretch Lats (each arm)
:30sec Band Stretch Chest (each arm)

Metcon (4 Rounds for time)

1 min Max Effort
Hollow Hold
Superman Hold
V-Ups
Russian Twist

Metcon (Time)

3 Rounds
60 Double Unders...

March 25, 2019

ACTIVATION
27 Cal Row
20 Cal Bike

:30sec
Active Spider-Man
Slow wall squat
Russian baby maker

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts

Deadlift (Emom 6)

6 sets of 5 Touch n Go reps
Add weight each set

Metco...

March 25, 2019

Strategy Video - https://youtu.be/KhR0_2bVC7s

ACTIVATION

Starting with a generalized warming effort, with a few focus points: posterior chain activation along with a steady introduction of the barbell.

3 Rounds:
1:00 Light Bike
3 Strict Pull-Ups + 6 Pushups + 9 Air...

March 21, 2019

Open 19.5 announcement tonight.

Below, you will find an optional "Pre-Game" activation. If you are an athlete that feels "rusty" in a sense after a full rest day, moving today in such an active recovery fashion can restore mobility and assist us with performing at our...

March 20, 2019

ACTIVATION

350-200 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
5 Dowel Passovers + 5 Dowel OHS
3 Inchworms

2 Rounds through, rotating stations every :30s:
Slow Wall Squats
Banded Pull-Aparts
Warrior Squats
Suitcase Deadlifts (changing sides at 15s)
Co...

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