• CrossFit Crosscheck

Thursday, July 25


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 (2 x 20)

Working off the information we gained last week. Let's aim for 65-75% on 1 set of 20 this week. If you are able to do more than 20 on the weight you choose, finish the set as a max effort set. Rest and then do one more high rep set of 20. 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. Warming (one set at each percentage, using estimated 1RM): 7 Reps @ 50% 5 Reps @ 55% 3 Reps @ 65% 3 Reps @ Target Weight (~65-75%)

31 Heroes (AMRAP - Rounds and Reps)

Team of 2 AMRAP 31: 8 Thrusters 6 Rope Climbs 11 Box Jumps Partner 2 400m run with Wall Ball Rx 135/95, 24"/20", 20/14 Wall Ball Rx+ 155/105, 30"/24", 30/20 Wall Ball Partner 1 performs the workout listed above. Partner 2 runs 400m with a wall ball. When Partner 2 returns from the run, Partner 1 will grab the wall ball, and begin their 400m run, While Partner 2 continues the workouts where Partner 1 left off. Mark a round completed following the 11 box jumps, and an extra round completed once both partners have finished the 400m run (seperate count, add in score at end)

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