• CrossFit Crosscheck

Tuesday, December 10


"Silverback" Week 4: - - - - - - - - - - - - - - - - No barbell today as we focus in on gymnastics skill. Also completing a CompTrain Benchmark in "Lead Foot". 2or3 Sets: 5 Inchworms 10 AbMat Sit-ups (No Arms) 5 Strict Pull-ups 200 Meter Row

Metcon (Time)

Strict Gymnastics 0:00-5:00 3 Deficit Strict Handstand Push-ups :15 Second Hanging L-Sit 5:00- 10:00 3 Deadstop Handstand Push-ups (1 Second Pause on Floor) 6 Strict Toes to Bar 10:00- 15:00 3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down) :15 Seconds Freestanding Handstand or Handstand Floater Practice Similar to last week, we'll work through these 5-minute couplets AMRAP style, but for quality over speed For Example: When you finish the 15 Second Hanging L-Sit, you'll move back to the 3 Deficit Strict Handstand Push-ups None of these movements have to be completed unbroken Break them up in a way that preserves quality of movement SUBSTITUTIONS Deficit Strict Handstand Push-ups Reduce Deficit Reduce Reps Double Dumbbell Strict Press Hanging L-Sit Reduce Time Feet as High as Possible While Hanging Deadstop Handstand Push-ups Reduce Reps Deadstop Double Dumbbell Strict Press (Pause 1 Second on Shoulders) Strict Toes to Bar Reduce Reps Feet as High as Possible (Without Swinging) Tempo Strict Pull-ups Reduce Reps Banded Tempo Strict Pull-ups Freestanding Handstand or Handstand Floater Practice Reduce Time Handstand Hold on Wall

“Lead Foot” (AMRAP - Reps)

AMRAP 4: 27/20 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes AMRAP 4: 15/10 Calorie Row 15 Burpees 15 Pull-ups "Lead Foot" is a repeat benchmark workout last completed on 5.7.19 These 4 minute windows are designed to be fast and furious With 4 minutes of rest built in, we want to push the work windows hard A good scoring goal to shoot for on each round is: 1st AMRAP: ~1 Round 2nd AMRAP: ~1+ Round 3rd AMRAP: ~1.5 Rounds

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