• CrossFit Crosscheck

Friday, January 3


4 pieces on the first day off the deload: 1. Box Front Squats 2. Push Press (Week 3 of Progression) 3. Thruster Conditioning Extra 4. Silverback Primer 2 Sets 15 Calorie Row 10 Glute Bridges 5 Russian Baby Makers 1 Minute Barbell Overhead Hold

Box Front Squat (On the Minute x 10:)

2 Box Front Squats Sets 1-2: 50% of 1RM Front Squat Sets 3-4: 55% of 1RM Front Squat Sets 5-7: 60% of 1RM Front Squat Sets 8-10: 65% of 1RM Front Squat The goal on these Box Front Squats is speed off the box We'll pause for 1 full second on the box, then fire up from our seated position Set the box (or plates) just below parallel Perform 2 reps every minute on the minute for 10 minutes (20 reps total) These percentages are based on your 1RM Front Squat:

Sets 1-2: 50% of 1RM Front Squat Sets 3-4: 55% of 1RM Front Squat Sets 5-7: 60% of 1RM Front Squat Sets 8-10: 65% of 1RM Front Squat

Push Press (4 Sets of 6)

Rest 2 Minutes Between Sets This is week 3 of 4 for this push press progression (Last Completed on 12/20) As a reminder, the weight stays the same across all 4 sets Let's aim to build in loading from our last effort, adding 2-4%

Speedo (Weight)

Every 3 Minutes x 5 Rounds: 21/15 Calorie Row 15 Plate Hops 5 Thrusters *Building to a Heavy Thruster Weight The score of today's conditioning piece is the heaviest recorded thruster weight The 5 reps at the end of each round can start from the rack and are designed to be completed unbroken Start at a moderate weight in the first round and gradually build to a heavy set of 5 There is no score as far as time goes, but rounds will begin every 3 minutes to create urgency and encourage intensity on the row and plate hops Rounds start on the 0-3-6-9-12 Plate Hops: https://www.youtube.com/watch?v=1zSECvHUxcU Count 1 rep every time both feet make contact with the plate

**EXTRA**

Metcon (AMRAP - Rounds)

3 Sets For Quality: 5 Tempo Ring Rows 10 Front Rack Reverse Lunges :20 Second Front Squat Hold Demo: https://youtu.be/jppE5Gj_OP0 Second iteration of this series, aiming to improve from two weeks ago When we say improve, this translates to improved mechanics If we improve on the loading as well, that's awesome, but, it comes second to the quality of the movement

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