• CrossFit Crosscheck

Friday, November 29


Opening the day with two more lifts for the week: Front Squats and Deadlifts, both through tempo repetitions. Conditioning to finish our day out with "Steam Roller". ACTIVATION 2 Rounds 1 Minute Bike (Increase Intensity Each Round) 1 Minute Banded Good Mornings 2 Rounds 10 Slow Wall Squats 10 Ring Rows 10 Overhead Circles (Each Direction) 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: 63% Sets 4-6: 67% Sets 7-9: 71% This is Week 2 of 2 for this short Tempo Front Squat progression We'll increase by 3% across each set 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

Tempo Deadlift (7 Sets of 1)

Tempo: 5 Seconds Up 5 Seconds Down Sets 1-4: 45-50-55-60% Sets 5-7: Build to a Moderately Heavy Single Adding in more tempo weightlifting, this time with the Tempo Deadlift Controlling the weight for 5 seconds up and 5 seconds down allows you to build better body control, awareness, and strength We'll work through some percentages of your 1RM Deadlift (45-60%) before building to a Moderately Heavy Single for the final 3 sets of the day Just like on the front squats, the first priority is sticking to the tempos

Steam Roller (Time)

For Time: 500 Meter Row, 15 Chest to Bar Pull-Ups, 2 Deadlifts 500 Meter Row, 15 Chest to Bar Pull-Ups, 4 Deadlifts 500 Meter Row, 15 Chest to Bar Pull-Ups, 6 Deadlifts 500 Meter Row, 15 Chest to Bar Pull-Ups, 8 Deadlifts 500 Meter Row, 15 Chest to Bar Pull-Ups, 10 Deadlifts Barbell: 315/225

25/20 Calorie Assault or Echo Bike 400 Meter Run Working through a well balanced triplet workout today: one part mono-structural, one part gymnastics, one part barbell The deadlifts increase in reps each round, for a total of 30 reps This should be a heavier load, but one that you could complete 10+ reps unbroken when fresh The pull-up variation and deadlift weight should be something that can be completed within 3 sets during the workout

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