• CrossFit Crosscheck

Friday, October 11


ACTIVATION EMOM 8: Minute 1: 1 Minute Easy Machine Steadily ramp up intensity over the 4 rounds to a moderately challenging pace. Minute 2: 3 Strict Pull-ups 6 Push-ups 9 Glute Bridges 3 Rounds: 15 AbMat Sit-ups 7 Empty Bar Deadlifts (choice of clean, or snatch grip) 5 Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of: 8 ground-to-overheads, 65 lb /45lb 10 bar-facing burpees* *May step over bar on burpees Time cap: 15 minutes

Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)

10 rounds for time of: 8 ground-to-overheads, 65 lb/ 45lb 10 bar-facing burpees Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of: 8 ground-to-overheads, 65 lb/ 45lb 10 bar-facing burpees Time cap: 15 minutes

Crossfit Games Open 20.1 Masters Scaled (55+) (Time)

10 rounds for time of: 8 ground-to-overheads, 45lb /35 lb 10 bar-facing burpees* *May step over bar on burpees Time cap: 15 minutes

**EXTRA**

Metcon (AMRAP - Rounds)

3 Giant Sets, Not for Score: 30 Sit-Ups 21 Romanian Deadlifts Rest 2:00 between sets.

Metcon (Time)

For Time: 100/70 Calorie Assault Bike Starting on the 0:00, and every minute thereafter: 1 Rope Climb (15') 10:00 Time Cap This workout starts with a single rope climb.

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