• CrossFit Crosscheck

Friday, January 17


"Silverback" Week 9 We'll take on our second week in our current Front Squat progression. Going longer on our conditioning next, in "Blue Steel", our main focus for the day. 1. Activation (~10:00) 2. Front Squat (~15:00) 3. Conditioning: "Blue Steel" (~25:00) *Extra 4. Silverback Primer (~10:00) ACTIVATION 2 Rounds 1 Minute Bike 10 Lateral Box Step-ups (Each Side) 10 PVC Pass Throughs 10 PVC Overhead Squats 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 @ 81% On the 1: 1 Front Squat @ 84% On the 2: 1 Front Squat @ 87% On the 3: 1 Front Squat @ 84% On the 4: 1 Front Squat @ 87% On the 5: 1 Front Squat @ 90% On the 6: 1 Front Squat @ 87% On the 7: 1 Front Squat @ 90% On the 8: 1 Front Squat @ 93% This is the 2nd week of a 3 week incremental build in percentages on front squats waves We're building 3% across all lifts from last week Percentages are based off your 1RM Front Squat 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

Blue Steel (Time)

3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20) 50/35 Calorie Bike or 60/45 Cal Row 3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20) 50/35 Calorie Bike or 60/45 Cal Row 3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20) Separated by calories on the bike/Row, we have 3 rounds - 3 movements - 3 times through You'll complete all three rounds of snatches, toes to bar, and box jumps before moving on to the bike calories Your score is total time it takes to complete the workout Barbell The power snatch comes from the floor and is designed to be very light This should be a load that you can complete ideally unbroken each time Toes to Bar With a small number of reps each time, choose a variation or rep scheme that allows you to complete the 7 toes to bar in 1-2 sets Box Jumps With these being regular box jumps, let's stand to complete extension on top of the box at the finish of each rep

**EXTRA**

Metcon (AMRAP - Rounds)

3 Sets Not For Time: 7 Tempo Kettlebell Deadlifts 7 Seated Box Jumps :30 Second Pole Prying STIMULUS Second iteration of three for this series, aiming to improve from last week 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 Click Here For Demo Video: https://youtu.be/7if-WorWf_o

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