• CrossFit Crosscheck

Tuesday, December 3


"Silverback" Week 3: - - - - - - - - - - - - - - - - Finding a cycle benchmark today with the Push Press - a 10RM. Typically we will do our strict gymnastic work on Tuesdays. We will be pushing our weekly work to tomorrow to allow us to push on the barbell today. A mid-range sprint workout to follow with "Little Dipper". Body Armor to finish. ACTIVATION 2 Sets 30 Seconds Each Row or Bike PVC Pass Throughs Overhead Circles Walkouts Active Samson Spiderman + Reach Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Push Press (10 RM)

10RM Setting a weightlifting baseline today with a 10RM Push Press Take the bar out of the rack for these reps It may be helpful to follow the following sets when building: 5-6 Sets: 5-7 Reps 2-3 Attempt: 10RM Completing several sets of 5-7 reps allows you to gradually build in weight without burning out for your 10RM attempts We can aim for 2-3 attempts as 10 reps as the weight starts to get heavier Rest as needed between sets to maintain quality

Little Dipper (Time)

21-15-9: Push Jerks (135/95) Lateral Barbell Burpees PUSH JERKS Choose a weight for "Little Dipper" that you could complete the 21 reps unbroken when fresh This should be a weight you should have to break more than twice during the workout The barbell will come from the floor here, not from a rack, so that you can burpee over the bar LATERAL BARBELL BURPEES There is no need to stand to full extension on the lateral barbell burpees

**EXTRA**

Metcon (AMRAP - Rounds)

3 Giant Sets: 5 Double Kettlebell Hang Cleans 100 Meter Double Kettlebell Front Rack Carry 20/15 Calorie Bike or Row 30 Banded Pull-Aparts Rest 2 Minutes Between Sets Giant sets are not for time, but move with a purpose from movement to movement Double Kettlebell Hang Cleans: Choose a load that you can complete the 5 reps unbroken You have the option to build over the 3 sets or stay at a challenging weight across Double Kettlebell Front Rack Carry: Use the same weight as you did on the Kettlebell Hang Cleans After the 5th hang clean, you can go right into the 100 meter front rack carry Banded Pull-Aparts: Choose a band tension that you can complete the 30 reps with no more than 1 break

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