• CrossFit Crosscheck

Monday, October 28


Two parts today: 1. Gymnastics - Fine tuning our pullups / ring muscle-ups under fatigue. 2. Conditioning - A modified version of "Jackie". ACTIVATION EMOM 8: Minute 1: 1 Minute Easy Machine Steadily ramp up intensity over the 4 rounds to a moderately challenging pace. Minute 2: 2 Walkouts 2 Super Slow Wall Squats

Metcon (AMRAP - Reps)

Alternating EMOM x 10: Minute 1 - Work Minute 2 - Rest Minute 1: Seconds 0-20 - Max Power Cleans (135/95) Seconds 20-30 - Rest Seconds 30-60 - Max Chest to Bar Pullups Rx+ Ring Muscle Ups Track total reps between Power Cleans and Chest to Bar / Muscle Ups

Jackquinn (Time)

For Time: 100/70 Calorie Row ... Directly into: 3 Rounds: 50 Wallballs (20/14) 30 Alternating Single Dumbbell Power Snatches (50/35) Larger row buy-in (completed once at the start) 3 Rounds of the couplet to follow. Simple movements inside the couplet (WB+Snatch), but challenging under the fatigue of the start with the row. Aim is to get comfortable cycling large sets of these movements despite that fatigue.

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