• CrossFit Crosscheck

Friday, November 15


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 30 Seconds Push-up to Down Dog Front Plank Active Samson + Air Squat Spiderman + Hamstring Stretch Alternating Bird Dogs Active Samson + Air Squat Inchworm to Push-up Shoulder Taps Active Samson + Air Squat Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Power Clean (On the 1:30 x 7 Sets:)

30 Double-Unders 3-Position Power Clean* *3-Position Clean: 1 High Hang Power Clean (high thigh) 1 Hang Power Clean (knees) 1 Power Clean (floor) Set #1 - 50% of estimated 1RM Power Clean Set #2 - 53% Set #3 - 56% Set #4 - 69% Set #5 - 62% Set #6 - 65% Set #7 - 68%

Power Bar (AMRAP - Rounds and Reps)

AMRAP 12: 9 Strict Pull-Ups 12 Hang Power Cleans (135/95) 9 Handstand Pushups 21 Deadlifts (135/95) Rx+ Strict Aim is to move through all stations steadily, with somewhere between 2-3 breaks per movement (but not excessively more). On the barbell, a load that we can hang power clean for 20+ reps unbroken if we tried. On the gymnastics, modify to an appropriate difficulty level so that we do not become "stuck". Challenge ourselves, but we do not want to spend more than 1:30 at any given station.

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