• CrossFit Crosscheck

Saturday, October 26


Focusing on our engine today with interval training. 3 Parts: - We'll start with a Front Squat complex. - Interval conditioning next. Option for Team of 2, or Individual. - Recovery row to help us bring about a smoother recovery to Friday's deadlifts. ACTIVATION 2 Rounds 200m Light Run 5 Strict Pull-Ups 7 Air Squats 9 GHD Sit-Ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Front Squat (5 x 1+1)

Wong Turn (Team Version) (AMRAP - Rounds and Reps)

Teams of 2, AMRAP 25: 9 Front Squats (115/85) 7 Burpee Box Jump Overs (24"/20") 5 Bar Muscle-Ups 200m Wall Ball Run (20/14) Partner 1 completes the full round, then changes. Work / Rest with our teammate. The first partner completes the first round, while the second awaits. Alternate full rounds until the 25:00 time cap is reached. Aim is to get outside the comfort zone with unbroken sets inside the gym, and a hard run (weighted with the bag). Front Squats are a weight we are overly confident we can get unbroken each time. Modify the bar muscle-ups so that we are finding the reps in a single set.

Wrong Turn (Individual) (Time)

5 Rounds: 9 Front Squats (115/85) 7 Burpee Box Jump Overs (24"/20") 5 Bar Muscle-Ups 200m WallBall Run (20/14) Rest 2:00 between rounds Score is our slowest round for the day. *Enter slowest round score only Let's work the higher intensity piece, along with spacing our efforts across the five rounds. Aim is to get outside the comfort zone with unbroken sets inside the gym, and a hard run (weighted with the bag). Front Squats are a weight we are overly confident we can get unbroken each time. Modify the bar muscle-ups so that we are finding the reps in a single set.

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