• CrossFit Crosscheck

Saturday, January 4


No barbell in sight today. A running clock workout, and a total of three parts. Opening two consist of Gymnastic Conditioning, leading into "Quarter Pounder". ACTIVATION 30-20-10 Single Unders Push-up Plank Hold Seconds (On Hands) 1 Set 200 Meter Run 20 Alternating Bodyweight Box Step-ups (10 Each Leg) 20 Single Dumbbell Strict Press (10 Each Arm) *Performed with Low Box & Light Dumbbell

Quarter Pounder (Time)

2 Rounds: 400 Meter Run 30 Single Dumbbell Box Step-ups 400 Meter Run 30 Single Dumbbell Hang Clean & Jerks 400 Meter Run 30 Single Dumbbell Power Snatches Dumbbell: 50/35 Box: 24/20 Running is paired with 3 dumbbell movements in this longer Saturday workout We expect this 2 round workout to take somewhere in the 20-30 minute range to complete We'll use one dumbbell for all movements today, choosing a weight that you are capable of completing 30+ power snatches unbroken when fresh Box Step-ups: Alternate Legs Every Rep **Hang Clean and Jerks: **Alternate Arms Every 5 Reps Power Snatches: Alternate Arms Every Rep

**EXTRA**

Metcon (AMRAP - Rounds)

5 Rounds: 20 GHD Sit-ups 35 Double Unders 50' Handstand Walk Working through 5 rounds of this higher skilled triplet workout Choose reps schemes or variations that allow you to complete each movement in just around 1 minute We'll cap this piece at 20 minutes SUBSTITUTIONS GHD Sit-ups Reduce Reps Weighted AbMat Sit-ups - https://youtu.be/dqbCN9q1OwcToes to Bar Double Unders Reduce Reps 45 Seconds of Practice 70 Single Unders Handstand Walk Reduce Distance 1 Minute of Practice Accumulate 30 Seconds of Handstand Weight Shifting - http://youtu.be/OAfvOJUovdg Accumulate 30 Seconds of Box Shoulder Taps - http://youtu.be/F2IH6omfYec

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