• CrossFit Crosscheck

Tuesday, November 12


De-Load Week This week, we will be reducing volume to 1-2 parts per day, along with the conscious effort to remove the clock as a measure. Tracking times and scores is always encouraged, but the aim is to reduce the intensity on our *mind*, just as much as our body. Cycle details for our upcoming "Silverback" training will be posted towards the weekend. But for now, let's spend no more than an 90 minutes in the gym. Full recovery, mind and body, is the goal. ACTIVATION 3 Sets 10 - 10 meter Shuttle (Down and Back = 2) 15 Overhead Circles (Each Direction) 10 Calorie Bike 5 Inchworms

Power Snatch (On the 1:00 x 6 Sets:)

5 Power Snatches Sets #1+2 - 65% Sets #3+4 - 70% Sets #5+6 - 75%

Piggy Back (Time)

"Piggy Back" Teams of 2 12 Rounds For Time: 12 Alternating Dumbbell Snatches (50/35) 12 Lateral Burpees Over Dumbbell 12 x 10 Meter Shuttle Run Switch After Fully Completed Rounds (6 Each) In the absence of a teammate, complete as Work/Rest for 6 rounds (time to completion is your next rest). One athlete works at a time in this fast paced partner workout The athlete working will complete all 36 repetitions before switching off to their partner Each partner will complete 6 rounds each, for a total of 12 The score is the time it takes to complete all 12 rounds We'll cap today's workout at 25 minutes

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