• CrossFit Crosscheck

Wednesday, July 31


"SLED DOG" WEEK 5 (DELOAD WEEK): See Full "Sled Dog" - - - - - - - - - - - - - - - - - - - - - - - - - Backing off total volume in this deload week. Opening up today's training by working on our positioning off the floor. Well-balanced interval work to finish -- combining gymnastics, weightlifting, and monostructural work. ACTIVATION 2 Rounds: 10 Calorie Bike 10 Glute Bridges 10 Right Leg Glute Bridges 10 Leg Leg Glute Bridges Into… 2 Rounds: 20 Second Hollow Rocks 15 Scap Retractions 10 Kip Swings 5 Strict Pull-ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Tempo Clean Deadlift (7 x 1)

TEMPO CLEAN DEADLIFT 7 Sets of 1 Tempo: 7 Seconds Up, 7 Seconds Down Set 1: 40% Set 2: 45% Set 3: 50% Set 4: 55% Sets 5-7: 60% STIMULUS Positioning is the focus of our opening piece for today At lighter percentages of your 1RM Clean, take 7 seconds to reach the top and 7 seconds to lower the bar back down to the floor The challenge here isn't the weights themselves, rather maintaining control of the weights during the slow tempos During each 14 second lift, let's keep the hook grip on to simulate how we would typically clean Rest as needed between sets to maintain quality MOVEMENT FOCUS Slowing things down really allows you to feel out a couple key points: **Lats On: **Close the gap between the bar and the body, actively pressing back on the weight during the ascent and descent Hips and Shoulders Together: Keep the torso angle the same until the legs straight or the bar is above the knee

Ninja Turtle (Time)

"NINJA TURTLE" 5 Rounds, Every 4 Minutes: 3 Bar Muscle-ups 6 Toes to Bar 9 Deadlifts (225/155) 15/12 Calorie Assault Bike *Record Slowest Completed Round as Score STIMULUS Going fast and furious in these quick, well-balanced intervals We have a little gymnastics, a litte weightlifitng, and a little work on the bike The small numbers on the three bar movements are designed that you are able to complete them ideally without breaking Choose variations on the gymnastics and a weight on the barbell that you can complete unbroken each time Looking for each round to take around 2:00-2:30 to complete, giving you 1:30-2:00 of rest STRATEGY We approach the most challenging skill movement of the workout, the bar muscle-up, coming off rest each round and in a very small number Shoot for an unbroken set of bar muscle-ups to start each interval While you could hold onto the bar after the last muscle-up and go into the first toes to bar, it's likely best to drop and reset to maintain a rhythm and ensure the 6 reps stay unbroken Fight for an unbroken set of 9 reps on the barbell, knowing that this is the last movement before we can get on the bike and just keep moving to the finish With the score today being the slowest round, pick a speed from the first round that you think you can replicate MOVEMENT FOCUS Just like our focus in the tempo clean deadlift, let's aim to keep the hips and shoulders rising together The first rep is always the most difficult because there is no momentum Look to make the first rep the best rep SUBSTITUTIONS Bar Muscle-ups: * Reduce Reps * Jumping Bar Muscle-ups * Banded Bar Muscle-ups Toes to Bar: * Reduce Reps * Feet as High as Possible * Knees to Elbow * Knees to Waist Assault Bike * Equal Calorie Echo Bike or Row * 200 Meter Run

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