• CrossFit Crosscheck

Sunday, November 17


ACTIVATION 3:00 Min Bike/Run/Row/Skip Line Drills Active Spiderman Active Samson Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walkouts 2 Air Squats + Broad Jump High Knees Butt Kickers

Metcon (AMRAP - Rounds)

Alternating Emom x 12 Min 1: 8 Deadlifts Min 2: 12 Toes to Bar

"KELLY ROWLAND" (Time)

For Time: 50/35 Calorie Row 3 Rounds of "Kelly" 50/35 Calorie Row 1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) STIMULUS Starting the day with a mash-up of a CrossFit Benchmark, "Kelly" The main work is the 3 Rounds of Running, Box Jumps, and Wallballs There is 50/35 Calorie Row buy-in and a cash-out on either end of the Rounds of "Kelly" Looking for this work to take somewhere in the 20-25 minute range Rx for the box jumps is two foot jump and full extension at the top Choose a wallball weight that you can complete in 3 sets STRATEGY GENERAL Find a moderate pace throughout that you could sustain for a 20-25 minute effort Push for bigger wallball sets within the workout today, as that is the only movement we would break up into sets ROW Treat the first row as more of a buy-in than as part of the workout Look to match or increase your pace on the final row, as there is no work to follow WALLBALLS Shoot for 1-3 quick sets on the wallballs 1 Set: 30 2 Sets: 15-15 or 20-10 3 Sets: 12-10-8 or 10-10-10

MOVEMENT FOCUS With the wallball being the only movement that we would break-up in this workout, we'll bring our attention to efficiency here to maximize our ability on each set Very often it is the shoulders that fatigue first in this movement We can offset some of that shoulder fatigue by finding 3 points of contact in the squat and bringing the arms back down after throwing the ball The first two points of contact are the hands, with the third being either the chin or the chest That third point of contact takes some of the load off the shoulders and can help minimize the burn SUBSTITUTIONS If you are unable to run, complete one of the following: 28/20 Calorie Assault Bike or Echo Bike 500 Meter Row

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