• CrossFit Crosscheck

Saturday, November 23


Finishing out week 1 of "Silverback" today. We'll start by alternating between the Snatch and Clean in a barbell cycling focused interval piece. Another longer workout follows in "Smashmouth". Here we combine some simple cardio with a CompTrain Classic, "Bergeron Beep Test". ACTIVATION 2 Rounds 200 Meter Run 10 Calorie Bike Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Metcon (Weight)

Alternating On the 1:30 x 4 Rounds (12 Minutes): Interval #1: 1 High Hang Power Snatch 1 Hang Power Snatch 1 Low-Hang Power Snatch 1 Power Snatch Interval #2: 1 High Hang Power Clean 1 Hang Power Clean 1 Low-Hang Power Clean 1 Power Clean Start With 50% on Each Lift (Separate Loadings), And Build to a Heavy on Both for the Day. We'll alternate between two different intervals, one snatch focused and the other clean focused The 4 reps at each interval are designed to be completed with out dropping the weight, taking the hands off, or pausing on the floor

Start with 50% on the first sets and build to a heavy complex on both The same weight does not need to be used across both lifts If you prefer, use two separate barbells Intervals Begin on the Following Times: Interval 1: 0:00 / 3:00 / 6:00 / 9:00 Interval 2: 1:30 / 4:30 / 7:30 / 10:30 Each Position: High Hang: Pockets Hang: Just Above Knee Low-Hang: Just Below Knee Final Lift: Floor

Smash Mountain (Time)

*35 Min Time Cap 3 Rounds: 800 Meter Run/Row 21/15 Calorie Assault Bike 5 Rounds of "Bergeron Beep Test" 1 Round of "Bergeron Beep Test": 7 Thrusters (75/55) 7 Pull-ups 7 Burpees Today's metcon includes some "cardio" work and rounds of a CompTrain Benchmark workout, the "Bergeron Beep Test" Looking for "Smash Mouth" to take around 25-35 minutes to complete

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