• CrossFit Crosscheck

Monday, December 30


We'll be de-loading from Wednesday, December 25th through Thursday, January 2nd. Full volume training will resume on Friday, January 3rd. One strength and one conditioning piece to start out the week: 1. Tempo Back Squats 2. A 20 minute workout 2 Sets 500 Meter Row 40 Seconds Spiderman + Reach 30 Seconds Samson Stretch 20 Air Squats 10 Lateral Box Step-ups (5 Each Leg

Tempo Back Squat (5 x 1+2)

5 Sets: 1 Tempo Back Squat 2 Back Squats Tempo: • 5 Seconds Down • 1 Second Pause • Regular Stand Set 1: 60% Set 2: 65% Sets 3-5: 70% • On our 3 total back squats, the first rep will be at a controlled tempo, while the last 2 are completed at a normal speed • Tempo: 5 Seconds Down, 1 Second Pause, Regular Stand • This tempo helps us focus on positioning, improve body awareness, and build strength • These percentages are based off your 1RM Back Squat * Set 1: 60% * Set 2: 65% * Sets 3-5: 70%

Fight or Flight (AMRAP - Rounds and Reps)

AMRAP 20: 20 Wallballs (20/14) 20 Hang Power Snatches (95/65) 20 Box Jumps (24/20) 20 Front Squats (95/65) 20/15 Calorie Row • 20's across the board in today's conditioning piece • With two barbell movements at the same weight, we'll choose our loading based on the hang power snatch • This movement starts from anywhere above the knee and should be a load that you could complete in 2-3 sets during the workout • Since we have regular box jumps, stand to full extension at the top of each rep • We can expect to complete around 3+ rounds over the 20 minutes of work

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