• CrossFit Crosscheck

Wednesday, November 13


ACTIVATION 1 Minute Easy Bike Glute Bridges Click Here Lateral Box Step-ups (30s Each Leg) 40 Seconds Moderate Bike Single Leg Glute Bridges (20s Each Leg) Box Facing Step-ups 30 Seconds Faster Bike Glute Bridge Walkouts Slow Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Pausing Back Squat (On the 1:30 x 6 Sets:)

1 Pausing Back Squat (3 Seconds in bottom) 1 Back Squat Sets #1+2 - 65% Sets #3+4 - 70% Sets #5+6 - 75%

Step Aerobics (Time)

3 Rounds For Time: 30/24 Calorie Assault Bike 20 Single DB Box Step-Ups (24"/20") 10 Squat Cleans (135/95) Dumbbell: 50/35 Focus is on weights today, specifically on getting below parallel with the barbell. Light dumbbell on the box step-ups, where we are confident all three sets will be unbroken. Moderate weight on the barbell, where we are confident when fresh, we could complete 12+ unbroken.

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