• CrossFit Crosscheck

Monday, September 2


ACTIVATION 3 Rounds: 200 Meter Run 1 Round of Strict Cindy 1 Round of Strict Cindy: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

21 Guns (Time)

For Time: 21-15-9: Strict Pull-Ups Strict Handstand Pushups 12:00 Time Cap This will be a repeated benchmark of ours for this cycle. In "Sled Dog", we are going to hit the barbell hard in our stamina work. But we will be looking as well to bolster our gymnastic capacity along with. Stimulus wise, we are looking to be able to perform at least 9 reps unbroken on each to perform this workout as "Rx". Modifying will sustain the stimulus… not make it easier. We want to challenge ourselves here, but not at the expense of "getting stuck". Options to modify: Option #1 - 15-12-9 Option #2 - 12-9-6 Modifying the pull-ups with bands, and/or the handstand pushups with elevation, is absolutely an option here. Again, let's track towards the stimulus of least 9 unbroken if we went for it. And when we repeat this benchmark, we'll match the exact same workout for comparison here.

Stamina Squat (6 x 3+6)

Alternating "On the Minute" x 12 (6 Rounds): Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats

Dive Bar (Time)

For Time: 800 Meter Run 50 Barbell Thrusters 800 Meter Run 25 Barbell-Facing Burpees 800 Meter Run 50 Barbell Thrusters Barbell – 75/55#

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