• CrossFit Crosscheck

Saturday, October 5


"Katana" Week 3: - - - - - - - - - - - - - - - - 1. Build to a heavy single Split Jerk 2. Finishing out the week with a CompTrain Benchmark - "Adderall" MOBILITY Childs Pose: 2 Minutes - http://youtu.be/ouJNCFQ1mRM Pigeon Pose: 2 Minutes Each Side - http://youtu.be/n5M-JlU210I Lats Foam Roll: 1-2 Minutes Each Side - http://youtu.be/3pHZCBrT43o ACTIVATION 2 Sets: 20 Second Front Plank 15 Banded Pull Aparts 100 Meter Run 5 Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Split Jerk (On the Minute x 10:)

1 Split Jerk Sets 1-3: 70-73-76% of 1RM Split Jerk Sets 4-10: Build to Heavy Single STIMULUS Build to a heavy single for the day The first 3 reps are at percentages of your 1RM Split Jerk (70-73-76%) Spend the last 7 sets increasing weight to a heavy single Round begin on the top of every minute

“Adderall” (AMRAP - Reps)

0:00 – 10:00 1 Mile Run Max Clean & Jerks (135/95) in time remaining 10:00 – 13:00 Rest 13:00 – 20:00 800 Meter Run Max Power Snatch (115/80) in time remaining 20:00 – 23:00 Rest 23:00 – 27:00 400 Meter Run Max Thrusters (95/65) in time remaining STIMULUS "Adderall" is a CompTrain Benchmark workout and a repeat from 6.1.19 As the time windows decrease, so do the run distances and weights on the barbell Choose weights for the Olympic lifts that you could complete 12+ reps unbroken when fresh and singles within the workout Choose a thruster weight that you could complete 21+ reps when fresh and sets of 7-10 within the workout 1 Mile Run If best mile is above 8:30, reduce to 1200 meters We want at least 1:30 on the barbell 800 Meter Run Looking to have 3-4 minutes to work on the barbell This run should take around 3:30-4 minutes (adjust distances as needed) 400 Meter Run Looking to have around 2 minutes for thrusters This run should take around 2 minutes (adjust distances as needed) Enter total reps for each barbell movement and SugarWOD will add them up for your final score

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