• CrossFit Crosscheck

Friday, September 13


DELOAD WEEK: One part skill practice and one part training on tap for today. We'll start out with some high focus, low heart rate handstand walk practice. Finishing out this low volume day with a balanced, high-intensity triplet workout MOBILITY - Athletes can complete before class Banded Hamstring Distraction: 2 Minutes Each Side - http://youtu.be/_jVJpxBNqlY Pike Stretch: 2 Minutes Handstand Hold Stretch: 90 Seconds ACTIVATION 1 Minute Each Sit-ups Single Leg Glute Bridges (30s Each Side) Walkouts Hollow Rocks Glute Bridges (Both Legs) Active Samson Superman Rocks Side Plank (30s Each Side) Spiderman + Reach Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Metcon (Time)

With a 10:00 Running Clock... Practice Sets: 21 Banded Good Mornings 25-50' Handstand Walk Keeping the heart rate low and focus high in this 'not for score' gymnastic practice session You'll alternate between banded good mornings and 25-50 feet of handstand walking *Score is 10:00min marking completion Substitutions Handstand Walk 1 Minute of Practice 1 Minute of Handstand Weight Shifting: http://youtu.be/OAfvOJUovdg 1 Minute of Box Shoulder Taps: http://youtu.be/F2IH6omfYec

"Tummy Time" (Time)

15-12-9-12-15: Toes to Bar Deadlifts (205/145) Barbell-Facing Burpees "Tummy Time" is a down and back triplet workout that should take around 12-18 minutes to complete Choose a toes to bar variation and deadlift weights that you could complete at least the set of 15 unbroken when fresh Within the workout, these should be variations and weights that allow you to complete each round within 3 sets On the bar facing burpee, you do not have to stand to full extension when jumping over You can step up or jump up out of the burpee, but must have a two foot jump and land over the bar

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