• CrossFit Crosscheck

Saturday, October 19


"Katana" Week 5: - - - - - - - - - - - - - - - - Recovery based day after our first crack at Open 20.2. We'll be compiling lessons learned throughout the weekend for a full write-up to be posted on Monday. Today, we have two parts: - Strength Conditioning - Recovery + Skills ACTIVATION 2 Rounds: 1 Minute Row 1 Minute Active Spidermans 1 Minute Alternating Box Step-ups 1 Minute Inchworms Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Relentless (5 Rounds for weight)

On the 4:00 x 5 Rounds: 500/400m Row 50% of Max Strict HSPU 5 Power Cleans Building across the five rounds on the power clean to a 5-rep heavy. Reps do not need to be "touch and go". Record all five sets. Starting light (~65-70% of estimated 1RM Power Clean), we'll build over five intervals to a heavy set. Each interval starts with a row, moves into a individual-specific amount of strict HSPU, and then power cleans. Time after completion is rest, until the next interval starts. Start times are on the 0:00, 4:00, 8:00, 12:00, and 16:00. SUBSTITUTIONS Strict HSPU Pike Pushups (off box) Dumbbell Strict Presses Choice of Handstand drill.. given how today is a technique based effort, a lower-intensity drill that relates to our own ability fits very well here. Row 400m Run 25/18 Calorie Assault Bike

Metcon (AMRAP - Rounds)

Not for Score: Recovery 12:00 Bike/Row 4 rounds * Minutes 1+2 - Recovery Paced Bike/Row * Minute 3 - Handstand Walk Practice Athlete's choice on equipment. Aim here is to keep our heart rate slightly elevated, resulting in realistic and transferrable handstand walk conditioning. let's choose a distance, a challenge, or a drill, that is specific to our own handstand walking ability level.

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