• CrossFit Crosscheck

Friday, January 10


Starting our day with the first of 3 weeks of "On the Minute" Front Squats. This will lead us into our final week, where we will attempt a heavy single. Three parts to our Friday: 1. Front Squats (~15:00) 2. Conditioning: Honoring a Hero with "Marston" (~25:00) *Extra 3. Silverback Primer (~15:00) (can be completed before or after class) ACTIVATION Row Warmup 500 Meter Row 1 Round 5 Inchworms 10 Spiderman + Reach (5/Side) 20 Glute Bridges 40 Second Front Plank Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Front Squat (On the Minute x 9:)

On the 0: 1 Front Squat @ 78% On the 1: 1 Front Squat @ 81% On the 2: 1 Front Squat @ 84% On the 3: 1 Front Squat @ 81% On the 4: 1 Front Squat @ 84% On the 5: 1 Front Squat @ 87% On the 6: 1 Front Squat @ 84% On the 7: 1 Front Squat @ 87% On the 8: 1 Front Squat @ 90% This is the first of 3 weeks of a incremental build in percentages on front squats waves Each set will start on the top of the minute Have your extra plates nearby beforehand, as you'll have less than 60 seconds to change out weights between sets Percentages are based off your 1RM Front Squat Take 3-4 Sets to Build to Opening 78%

"Marston" (AMRAP - Rounds and Reps)

AMRAP 20: 1 Deadlift (315/205) 10 Toes to Bar 15 Barbell Facing Burpees Rx+ 405/285 WORKOUT BACKGROUND Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife. The big thing that sticks out on paper in this workout is the single heavy deadlift to start each round This should be a weight that is a little scary and very challenging, but one that allows you to move well without failing any reps The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep Choose a toes to bar variation that you are capable of completing 20+ reps unbroken when fresh You can step or jump out of the burpee, but must takeoff and land with both feet over the bar

**EXTRA**

Metcon (AMRAP - Rounds)

Silverback Primer 3 Sets Not For Time: 7 Tempo Kettlebell Deadlifts 7 Seated Box Jumps :30 Second Pole Prying First of three 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 Demo Video: https://youtu.be/7if-WorWf_o

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