• CrossFit Crosscheck

Wednesday, November 6


Three parts: 1. A simple conditioning effort to keep the engine primed for Friday. 2. Body Armor 3. Odd-Object Recovery. 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 Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

My Fitness Pals (AMRAP - Rounds)

On the Minute x 20 (5 Rounds): Minute 1 - 50 Double-Unders Minute 2 - 25 AbMat Sit-Ups Minute 3 - Max Calorie Assault Bike Minute 4 - Rest *20 rounds marks completion today A very simple conditioning piece for the lungs and legs, but to reduce any sort of residual impact for Friday. On the bike, the aim is to find a consistent pace across all five rounds. Aggressive, but sustainable. On the DU and sit-up minutes, we are to be completed with the movement by the :50s mark. We can either modify our volume from the start, or time cap ourselves in the workout to ensure we are moving on at the proper times.

**EXTRA**

Metcon (AMRAP - Rounds)

A) 4 Sets: 7 Tempo Kettlebell Deadlifts 7 Barbell Bench Press B) 4 Sets: 7 Tempo Weighted Hip Extensions Rest as needed between sets. Tempo KB Deadlifts - This is a tempo only down. With two kettlebells, a regular deadlift, followed by a 5s negative to the floor. Bench Press - Build to a moderate set of 7, with each set being unbroken. Heavier side, but must be unbroken which will control the higher loadings (not the aim today). Tempo Weighted Hip Extensions - Just like the tempo KB deadlifts, this is a tempo only down. Holding a plate across the chest after getting into the hip extension, it is a regular speed up, and tempo 5s negative down.

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