• CrossFit Crosscheck

Tuesday, October 29


Three parts to our Tuesday 1. Push Jerk 2. Conditioning 3. Recovery Bike ACTIVATION 3 Rounds: 30 Single Unders 15 AbMat Sit-ups 5 Walkouts

Push Jerk (On the 2:00 x 5 Sets:)

3 Push Jerks Barbell taken from the rack. Aim is to build to a moderate load, but not a heavy. Set #1 - 60% of estimated 1RM Set #2 - 65% Sets #3+4+5 - 70-75%

Bruiser (AMRAP - Rounds and Reps)

AMRAP 12: 15 Push Jerks (115/85) 30 Air Squats 60 Double Unders A moderate push jerk for reps is the focus of this effort. DU and Air Squats purely to challenge the movement. Aim is for a moderate load that we could cycle for 20-25+ reps unbroken when fresh.

**EXTRA**

Metcon (AMRAP - Rounds)

3 Rounds: 3:00 Recovery Bike* Between sets, 20 GHD Sit-Ups. In every 3:00 interval, the aim is to gradually increase our speed. Minute 1 - Light Pace Minute 2 - Moderate Pace Minute 3 - Moderate/Fast Pace In the entire duration, we are holding a recovery pace, but we are moving from "conversational" to a relatively challenging pace in the final minute. No rest between rounds - we'll get right back on the bike.

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