• CrossFit Crosscheck

Monday, November 18


ACTIVATION 2 ROUNDS: 500 Meter Row 40 Seconds Side Plank (20s Each Side) 30 Seconds Wall Squats 20 Overhead Circles (10 Each Direction) 10 Inchworms

Olympic Complex (5 x 3-3-3)

On the 2:00 x 5 Sets: 3 Power Cleans 3 Front Squats 3 Push Jerks Set 1: 60% of 1RM Clean and Jerk Set 2: 65% of 1RM Clean and Jerk Set 3: 70% of 1RM Clean and Jerk Sets 4-5: Build to a Heavy STIMULUS • The 9 reps of this olympic barbell cycling complex are designed to be completed unbroken if possible • Rounds begin on the 0:00 - 2:00 - 4:00 - 6:00 - 8:00 • The first three sets are completed at percentages of your 1RM Clean and Jerk • Climb in weights for the final two, building to a heavy complex for the day

Randy Savage (AMRAP - Rounds and Reps)

AMRAP 12: 3 Rounds of "Macho Man" (135/95) 15 Toes to Bar 1 Round of "Macho Man": 3 Power Cleans 3 Front Squats 3 Push Jerks STIMULUS • "Randy Savage" combines a CompTrain benchmark complex, "Macho Man", with some gymnastics work • One round of "Macho Man" is 3 Power Cleans + 3 Front Squats + 3 Push Jerks • Unlike the Olympic Complex before, you can break the barbell however you'd like • You must complete all 3 rounds on the bar (27 reps) before moving on to the toes to bar • Choose a toes to bar variation that you are capable of completing 15+ reps when fresh • Looking to complete 3-4+ rounds in 12 minutes • This works out to a round at least every 3-4 minutes

**EXTRA**

Metcon (AMRAP - Rounds)

Body Armor 3 Giant Sets: 10 Dumbbell Bench Press 25 Banded Pull-Aparts 10 Dumbell Stiff Legged Deadlifts 25 AbMat Sit-ups Rest 2 Minutes Between Sets

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