• CrossFit Crosscheck

Wednesday, October 30


Two parts to our training day: 1. Skill conditioning, coupling the OHS barbell with a gymnastic complex. 2. Conditioning in the form of a paired down benchmark workout of ours: "Tri Sprint Intervals V2". ACTIVATION EMOM 9: Minute 1: 1 Minute Easy Machine Minute 2: 1 Minute Inchworms Minute 3: 30 Seconds Front Plank + 30 Seconds of Sit-ups

Metcon (5 Rounds for time)

On the 2:00 x 5 Sets: 9 Overhead Squats (115/85) 6 CTB Pull-Ups 1-3 Bar Muscle-Ups Take OHS barbell from the floor. Barbell cycling and gymnastics. Fine tuning this combination. A moderate load on the OHS, where we can cycle through without a pause for all five rounds. Aim is to move directly into the gymnastic complex to follow. Naturally, OHS take a toll on our pulling/grip strength, resulting in a effective training combination. Record all five completion times.

Tri Sprint Intervals V2 (Calories)

3 Rounds: AMRAP 4: 30 Shuttle Runs (10 Meters) 20/15 Calorie Assault Bike Max Calorie Row Rest 4 Minutes Between Rounds A modified version of the original V2 workout (5 rounds originally, completing 3 today). Reducing volume so that we are fine tuning our engine, but not overdoing it for Friday. Let's push our intensity, but focus on consistency across the three rounds.

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