• CrossFit Crosscheck

Saturday, August 31


A high interference pressing workout starts off our weekend workout. After that, we have the option to complete "Three Stooges" as a team or as an individuals. Finishing out the session with a midline piece that includes weighted sit-ups and v-ups. 2 Rounds: 30 Seconds Inchworms 30 Seconds Samson Stretch 30 Seconds Spiderman + Reach 2 Rounds: 200 Meter Row 20 Lateral Box Step-ups (10 Each Side) 20 Single Arm Dumbbell Strict Press (10 Each Side) *Completed With Light Dumbbell

Metcon (Time)

For Time: 21 Strict Presses (95/65) 15 Push Presses (135/95) 9 Push Jerks (175/125) 6 Split Jerks (215/145)

Completing 4 different barbell movements in this high interference pressing workout As the weight increases and the reps drop, you'll be able to get under the weight more based on the nature of each movement Choose weights that you can complete within 2-3 sets during the workout Use one barbell with clips in a rack and change weights yourself By themselves, each of these movements are pretty manageable, but paired together the shoulder fatigue will likely play a big factor into how we break these up Breaking before you start to burn out or reach failure will allow you to rest less and come back strong for the next set To avoid this excess fatigue, it may be best to break up all movements into 2-3 sets: Strict Presses: 12-9 or 8-7-6 Push Presses: 8-7 or 6-5-4 Push Jerks: 5-4 or 3-3-3 Split Jerks: 3-3 or 2-2-2

Three Stooges (Team) (Time)

Teams of 3: 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (95/65) 10 Rope Climbs (15') 100 Power Snatches (75/55) 100 Box Jump Overs (24/20) 100/70 Calorie Row One athlete works at a time in this big down and back chipper workout There is a 30 minute cap on this workout If you hit the cap, put 30:00 as your score and note reps in the notes Note that the power snatch weight decreases in the second round The first round weight should be something you can string together sets of 7-10 during the workout The second round weight should be something you can string together sets of 10-15 during the workout Use one bar and change the weights for the second round For mixed teams: 2 Girls, 1 Guy: 80 Calories 2 Guys, 1 Girl: 90 Calories General With a 1:2 work to rest ratio, let's aim to move quickly and switch out before you start to slow down To avoid any confusions, tell your teammates what total number you left off on - not the number of reps you just completed Calorie Row With longer transitions on the rower, we can look to hold on for about 30-45 seconds of hard work This will likely work out to 15-20 calories each time For guys, if each partner does 16-17 calories, you can complete the work in 2 sets each For girls, if each partner does 11-2 calories, you can complete the work in 2 sets each Box Jump Overs Switch out every 5-10 reps on the box jump overs to help maintain speed Power Snatches Switch out every 7-10 reps on the first barbell Switch out every 10-15 reps on the lighter second barbell Rope Climbs Switch after single reps on the rope climbs Substitutions Rope Climbs Reduce Reps to Something You Can Complete in Under 3 Minutes 1 Rope Climb = 5 Strict Pull-ups + 5 Knee to Elbow

Three Stooges (Individual) (Time)

For Time: 30/21 Calorie Row 30 Box Jump Overs (24/20) 30 Power Snatches (95/65) 5 Rope Climbs (15') 30 Power Snatches (75/55) 30 Box Jump Overs (24/20) 30/21 Calorie Row

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