• CrossFit Crosscheck

Friday, July 26


Week #4 of "Sled Dog". 4 Parts to our Friday: 1. Handstand Walk Practice 2. Squat Snatch - Technique, and Stamina 3. Conditioning - "Hop Scotch" 4. Odd-Object Conditioning ACTIVATION Not for Time, and at a Controlled Intensity: 2 Rounds: 15/12 Calorie Row 1 Round of "Strict Cindy" (5 Strict PU, 10 Pushups, 15 Air Squats) 12/9 Calorie Bike 10 Russian KBS + 25 Double-Unders 2 Rounds: 5 Muscle Snatches 5 Slow Overhead Squats Both with empty barbell.

Handstand Walk (Distance)

12:00Min Practice

Handstand Progressions Wall Climb Hold, HS Hold, HS Shoulder taps, Pike Pushup from ground or box, Freestanding handstand practice

Squat Snatch (EMOM 5)

On the Minute x 5: 5 "Touch and Go" Squat Snatches This is a workout we will repeat, so let's start with a baseline today. Athlete's choice on the loading, with the intention being that we hold the same weight across (and building in the next iteration). A good starting place to be in here is 60% of our estimated 1RM. If we are *unable* to complete the OTMx5 with the same weight across, make a note to ourselves where we failed as we will have a chance to improve on so. But as we start, it is far better to choose a load that is slightly too light, and make it, than choose one that is slightly too heavy, and not.

Hop Scotch (Time)

5 Rounds: 10 Power Snatches 10 Box Jump Overs (24"/20") Rx Barbell Pounds - 95/65 Rx+ Barbell Pounds - 115/80 In "Hop Scotch", we are looking for a light load on the barbell. One that we can cycle for 21+ reps unbroken when fresh, so that we turn this piece into a metabolic challenge (versus a strength issue). We want this workout to be short, fast, and intense. Despite these intentions, we still want to think through the full five rounds in our strategy. What our strategy is not, is to hold onto the bar for as long as we can and then change to smaller sets. Put ourselves, visually, into the 4th rounds. How we are breaking up the barbell there may be a good starting point in the opening rounds. Consistency always trumps coming out hot, with the one exception being… out-running the workout. And those are few and far between, bein

**EXTRA**

Metcon (AMRAP - Rounds)

Not for Time: 100m Sled Pull - Light Load 30 AbMat Sit-Ups, 30 Hip Extensions 100m Sled Pull - Moderate Load 20 Weighted AbMat SU, 20 Weighted Hip Ext 100m Sled Pull - Heavy Load 10 Weighted AbMat SU, 10 Weighted Hip Ext 1 Rd marks completion. In the opening round, we have our lightest sled pull along with unweighted midline movements. In rounds two and three, we are building to moderate and heavy loads. Not for time or score, but moving with a purpose.

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