• CrossFit Crosscheck

Saturday, November 16


ACTIVATION 60 Seconds Easy Row Active Divebombers - https://www.youtube.com/watch?v=SrM4_RvFQf8 Slow Air Squats 40 Seconds Moderate Row Kettlebell Suitcase Deadlifts (20s Each Side) Kettlebell Waiter Squats (20s Each Side) - http://youtu.be/GWjuBPrUQiI 20 Seconds Faster Row Kettlebell Deadlifts Kettlebell Goblet Squats *Performed With Lighter Kettlebell Weight Barbell Warmup 5 Good Mornings 5 Back Sqauts 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

4th Down (3 Rounds for reps)

AMRAP 4: 21/15 Calorie Row 21 Kettlebell Swings (50/35) 21 Thrusters (75/55) Rest 4 Minutes AMRAP 4: 15/10 Calorie Row 15 Kettlebell Swings (50/35) 15 Thrusters (95/65) Rest 4 Minutes AMRAP 4: 9/6 Calorie Row 9 Kettlebell Swings (50/35) 9 Thrusters (115/85) Score is total reps across the three rounds, where we'll enter three separate scores (system finds the sum for us). For reference: One full round in the 1st AMRAP - 63/57 One full round in the 2nd AMRAP - 45/35 One full round in the 3rd AMRAP - 27/21 4 minutes on and 4 minutes off in this high intensity interval piece Whenever there is rest built in, we want to try to rest as little as possible during the work periods Let's choose weights that allow that to happen today In the first round, we're looking for athletes to choose weights/reps that allow them to complete 1 full round Suggested timeline for a full round completed in the first round: Row: ~1 Minute Kettlebell Swings: ~90 Seconds Thrusters: ~90 Seconds

The Fire

2rds (:45 on :15 off) Plank Hollow Rock Hold Russian Twist V-Ups

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