• CrossFit Crosscheck

Saturday, September 7


Today is the last day of "Sled Dog" before we head into a new cycle. We'll start off the day with a 2-part split jerk technique session. This leads us into a fun twist on a popular benchmark workout in "Heavy Grace." Finishing out the week and the cycle with "Dead & Company", a workout that includes a little bit of everything. Mobility Child's Pose on Box: 2 Minutes Trap Smash: 2 Minutes Each Side Hamstring Smash: 2 Minutes Each Side ACTIVATION 2 Rounds: 30 Seconds Spiderman + Reach 30 Seconds Inchworms 30 Seconds Right Leg Lateral Box Step-ups 30 Seconds Left Leg Lateral Box Step-ups

Split Jerk (On the Minute x 10)

1 Jerk Drive + 1 Split Jerk Sets 1-5: 60-63-66-69-72% Sets 6-10: Build to Heavy Bringing the weights up a little bit as we work some percentages and build to a heavy complex The Jerk Drive is designed to train balance and strength in the dip position as well as explosiveness in the drive out of the dip Click Here to see an example of the Jerk Drive These sets are based off your 1RM Split Jerk

Grace (Time)

For Time: 30 Clean and Jerks, 135# / 95#

Heavy Grace (Time)

For Time: 30 Clean and Jerks (185/135) Tackling a heavy variation of a classic benchmark workout with "Heavy Grace" While the weight is designed to be heavier than normal "Grace", it should be something that can be completed under 10 minutes (3 reps on the minute) While the weight in normal "Grace" can be cycled for multiple reps, we are most definitely going singles from the beginning with "Heavy Grace" Today's strategy is all about finding a sustainable pace between reps and avoiding any failures This workout comes down to maintaining a similar pace from the first 10 reps to the last 10 reps Use the clock or simply find a rhythm between reps that allows you to stay consistent across the 30 reps

Dead & Company (Time)

Buy-In: 1 Mile Run 21-15-9: Deadlifts (225/155) Box Jump Overs (24"/20") Toes to Bar Cash-Out: 1 Mile Run

Subs- 2000/1600 Meter Row 115/80 Calorie Assault Bike We have a simple triplet workout sandwiched between a 1 mile run buy-in and cash-out Complete a 1 mile run, then the full 21-15-9, then another mile run to finish things out Choose a weight on the deadlift and toes to bar variation that you could complete the set of 21 unbroken when fresh There is no need to stand to full extension on the box jump overs

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