• CrossFit Crosscheck

Thursday, July 18


ACTIVATION 3:00 Min Bike/Run/Row/Skip 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 (1 Set of 20)

20-Rep Heavy A 20-rep for the day as a gauge on where we are with our higher repetition capacity. This will be a benchmark we will re-test at the end of the cycle. This is planned here, in week 3, after a handful of sessions allowing to gain some awareness of where this number could be. Warming (one set at each percentage, using estimated 1RM): 7 Reps @ 40% 5 Reps @ 50% 3 Reps @ 55% 3 Reps @ Target Weight (~55-65%)

Partner Workout (Time)

*30 Minute Time Cap. RX is running 400m together each time & split reps of the Gymnastics Movements For Time: 400m Run 100 Air Squats 400m Run 80 Pushups 400m Run 60 Toes to Bar 400m Run 40 Pullups 400m Run 20 Rope Climbs

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