• CrossFit Crosscheck

Friday, November 22


Friday

4 Pieces Today: 1. Silverback Primer 2. Tempo Front Squats 3. A "Fight Gone Bad" style interval workout, "Singled Out" 4. Finishing the Day with a Midline Session ACTIVATION 3 Rounds: 30 Seconds Each: Easy-Moderate Row Spiderman + Reach Lateral Box Step-ups Russian Kettlebell Swings (Light Weight) Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Tempo Front Squats (On the Minute x 9:)

1 Tempo Front Squat Tempo: * 5 Seconds Down * 2 Second Pause * Aggressively Stand Sets 1-3: 60% Sets 4-6: 64% Sets 7-9: 68% Going on the clock for this front squat strength and positioning work We'll work through 3 sets of 3 at different percentages of your 1RM front squat (60-68%) This is week 1 of 2 for this progression The goal is to stick to the tempo on each set, which is: 5 Seconds Down 2 Seconds Pause Aggressively Stand The tempo is ultimately more important than the weight on the bar - so adjust as needed to stick to the pace These reps come from the rack, with a new set starting every minute for 9 minutes

Singled Out (AMRAP - Reps)

3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Alternating Dumbbell Snatches (50/35) 1 Minute Box Jumps (24/20) 1 Minute Single Arm Dumbbell Clean & Jerks (50/35) 1 Minute Calorie Row 1 Minute Rest In this "Fight Gone Bad" style workout, you'll work for 5 minutes before resting for 1 Looking to choose weights that allows you to complete around 15-20 reps at each station during the workout This works out to 75-100 reps each round Score is total reps across the 3 rounds

**EXTRA**

Metcon (AMRAP - Rounds)

3 Sets For Quality: :20 Second L-Sit :30 Second Wall-Facing Handstand Hold :40 Double Kettlebell Static Squat Rest as Needed Between Sets Choose a time domain on the L-Sit that you can complete in 1-2 sets each round The L-Sits are ideally completed on parallettes, but can also be completed hanging from a pull-up bar if needed Choose a time for the handstand hold and static squat that you can complete unbroken each round The two kettlebells are meant to be held in the front rack during the static squat You can build in weight or stay the same across - but choose something that you'll get the 40 seconds done unbroken Move directly from one movement to the next, resting as needed between the 3 sets

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