• CrossFit Crosscheck

Tuesday, October 8


"Katana" Week 4: - - - - - - - - - - - - - - - - Three parts today, with the overarching intentions being the same as yesterday - let's get in the gym, prime, but leave feeling better than when we walked in. This week is about priming the body and mind for the weeks ahead, so let's leave that little bit extra in the tank in preparation. 1. Tempo Deadlifts with a Focus on Positioning 2. A 5-Round Interval Workout 3. Bike Recovery ACTIVATION 2 Rounds: 30 Single Unders 15 AbMat Sit-ups 5 Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Tempo Deadlift (5 Sets of 1)

Tempo: 6 Seconds Up, 6 Seconds Down Sets: 45-50-55-55-55% of 1RM Deadlift Although there is only 1 rep per set, the tempo is designed to be very slow and controlled Take 6 seconds to stand and 6 seconds to lower the weight back down to the ground The slow tempo helps you focus on good back positioning and keeping the bar close to the body Movement demo: https://youtu.be/CDH3L-ACW_k

Breakfast Club (AMRAP - Reps)

5 Rounds of AMRAP 1:30: 25 Double Unders 9 Deadlifts (225/155) 25 Double Unders Max Strict Handstand Push-ups in Time Remaining Rest 30 Seconds Between Rounds Finishing off each of these intervals with as many strict handstand push-ups as you can get Your score is total strict handstand push-ups at the end of the 5 sets Choose double under variations and weights on the deadlift that allow you to get each set unbroken without a doubt Looking for the rope and barbell to take you no more than 1 minute, giving at least 30 seconds for strict handstand push-ups Rounds begin on the 0:00 - 2:00 - 4:00 - 6:00 - 8:00

**EXTRA**

Metcon (Calories)

20 Minute Recovery Effort Bike or Row On the 5:00, 10:00, and 15:00: 20 Sit-ups 20 Superman Rx+ GHD, Back Extension

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