• CrossFit Crosscheck

Monday, December 16


"Silverback" Week 5: - - - - - - - - - - - - - - - - Four Parts Today: 1. Silverback Primer 2. Week 3 of Back Squat Waves 3. Conditioning 4. Extra - Body Armor ACTIVATION 10 Minutes For Quality 40 Single Unders 200 Meter Row 10 Russian Baby Makers 5 Inchworms

Metcon (AMRAP - Rounds)

3 Sets For Quality: 10 Jerk Grip Overhead Walking Lunge Steps 10 Bent Over Rows First of two iterations, the next being a week from today Let's set the baseline today for this set with our best movement We can increase the loading next week Demo vid: https://youtu.be/b_GsCgFJaqk

Back Squat (6-4-2x3, :90sec emom + 3min rest)

Set 1: 6 Reps @ 74% Set 2: 4 Reps @ 80% Set 3: 2 Reps @ 86% Rest 3 Minutes Set 4: 6 Reps @ 80% Set 5: 4 Reps @ 86% Set 6: 2 Reps @ 92% Rest 3 Minutes Set 7: 6 Reps @ 86% Set 8: 4 Reps @ 92% Set 9: 2 Reps @ 98% * Week #3 of our Back Squat Waves. All percentages based off our 5-Rep Heavy from earlier in the cycle. This is the 3rd iteration out of 4 for Back Squat Waves Increasing by 2% on each lift from last weeks iteration :90 seconds for each set, but 3 minutes after each 3rd set These percentages are based off your 5RM Back Squat

"Wonderwall" (Time)

For Time: (25min Time Cap) 60 Double Unders, 30 Burpees 60 Double Unders, 30 Wallballs (20/14) 60 Double Unders, 30 Deadlifts (225/155) 60 Double Unders, 30 Wallballs (20/14) 60 Double Unders, 30 Burpees Rx+ 30/20, 275/185 Working through 5 rounds of the 60-30 rep scheme in today's workout We're expecting the workout to be on the mid-range to longer side It will likely take between 18-25 minutes to complete

**EXTRA**

Metcon (AMRAP - Rounds)

3 Sets: :20 Seconds Waiter Squat Hold (Each Side) Max Strict Pull-ups 5 Tempo Romanian Deadlifts (5 Seconds Down) These 3 sets of Body Armor are for quality over speed You can build in weight across the 3 sets or stay at the same load on both weighted movements Choose loads that are challenging, but unbroken

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