• CrossFit Crosscheck

Friday, August 30


We open up the day with box squats, a twist on the traditional back squat that involves more posterior chain. Our clean complex that follows leads us into our clean-heavy metcon, "Squeaky Clean". Mobility - Athlete can complete before class Laying Front Rack Stretch: 2 Minutes - http://youtu.be/S9U0JGGNx9Y Couch Stretch: 2-3 Minutes Each Side - http://youtu.be/kbId9zYgoFQ Wrist Stretches: 1 Minute Each Direction - http://youtu.be/vyYr6TXA018 ACTIVATION 2 Rounds: 100 Meter Run 10 Glute Bridges 10 Russian Baby Makers 2 Rounds: 100 Meter Run 10 Russian Kettlebell Swings 10 Kettlebell Goblet Squats With Lighter Kettlebell

Box Squat (On the Minute x 7 (On the 0:00))

Click here to see a video example of the box squat - https://youtu.be/FtfoIL-Cjyo The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squats We'll break this movement down into 4 parts: Stance, Down, Sitting, and Up For the stance, we want to take a wider stance than usual to help pin point the posterior chain more On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box The goal is to be explosive as possible on the way up to our standing position

For these box back squats, set the box just below parallel Start around 55% of your 1RM Back Squat and Build over the 7 rounds The focus here is on control and speed coming off the box over the weight used This is part 1 of a 2-part "running clock" piece The box squats will go from 0:00 - 7:00 You'll rest from 7:00 - 10:00 before beginning the clean complex, which lasts from 10:00 - 20:00

Clean Complex (Clean Complex (On the 10:00))

Every 1:30 x 7 Sets: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean All three reps of the complex are desinged to be completed without letting go of the bar The power clean and squat clean come from the ground, while the hang squat clean starts above the knee With the clock still running from part 1, these rounds will begin on the 10:00 - 11:30 - 13:00 - 14:30 - 16:00 - 17:30 - 19:00 The following percentages are based off of your 1RM Squat Clean: Set 1: 60% Set 2: 65% Set 3: 70% Sets 4-7: Build to a Heavy Complex Make sure to prepare for the quick, 3-minute transition from the final box squat to the first set of this clean complex

Squeaky Clean (Time)

3 Rounds: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Rx Barbell: 115/85 Rx+ Barbell 135/95 In this 3-round workout, we're looking to choose a lighter barbell weight that you could cycle for 20+ cleans unbroken when fresh The power cleans and squat cleans will come from the floor, while the hang squat cleans will take place from anywhere above the knees Substitutions for Run 500 Meter Row 28/20 Calorie Assault or Echo Bike

**EXTRA**

Metcon (AMRAP - Rounds)

4 Giant Sets: 12 Front Rack Kettlebell Box Step-Ups (24"/20") 30 Second Heavy D-Ball Hold 12 Weighted Pausing Hip Extensions Rest 2 Minutes Between On all three movements, it is your choice on loading Choose loads that allow you to complete the movement with no more than 1 quick break Use 2 kettlebells in the front rack for the box step-ups, alternating legs for a total of 6 reps each side The D-Ball is to be held above the belly button in "bear hug" style Pause for 2 seconds at the top of each hip extension Note weights used for each as your scor

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