• CrossFit Crosscheck

Friday, December 20


"Silverback" Week 5: - - - - - - - - - - - - - - - - Big day on the barbell coming off yesterday's recovery: 1. Silverback Primer 2. Tempo Front Squats 3. Push Press (Week 2 of Progression) 4. Couplet Conditioning: Thrusters & Row 5. Bike Recovery to Flush the Legs ACTIVATION 8 Minutes For Quality: 300 Meter Row 15 Air Squats 30 Seconds Push-up to Down Dog 15 Double Unders

Tempo Front Squats (On the 1:30 x 7 Sets:)

1 Tempo Rep Tempo: 10 Second Negative No Pause in Bottom Full Speed Stand

Completing 1 front squat from the rack every 90 seconds, working a slow tempo on the way down Tempo: 10 Seconds Down, No Pause, Stand Fast Start around 55% of your 1RM Front Squat and build to a heavy single for the day Rounds begin on the: 0:00 - 1:30 - 3:00 - 4:30 - 6:00 - 7:30 - 9:00

Push Press (4 Sets of 6)

Rest 2 Minutes Between Sets This is week 2 of 4 of this push press progression As a reminder, the weight stays the same across all 4 sets Let's aim to build on last week's loading, adding 2-4% For Example: Last Week's Weight: 200# This Week's Weight: 204-208# The 6 reps come from the rack and are meant to be completed unbroken each set

"Blitzen" (Time)

5 RFT: 20 Calorie Row 10 Thrusters (115/85) Rx+ 135/95 Blitzen" is a repeat workout from 10.29.18 Expect the 5 rounds to take between 8-15 minutes to complete

**EXTRA**

3 Sets For Quality: 5 Tempo Ring Rows 10 Front Rack Reverse Lunges :20 Second Front Squat Hold STIMULUS First of two iterations, 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

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