• CrossFit Crosscheck

Monday, January 13


"Silverback" Week 9 Today we're on the second iterations of this Silverback Primer and the 4-3-2 Back Squat Waves. Following, the Power Clean and Jerk is our focus in both our strength and conditioning. 1. Activation (~5:00). 2. Back Squat Waves (~15:00) 3. Power Clean and Jerk (~15:00) 4. Conditioning: "Air Fryer" (~15:00) **Extra 5. Silverback Primer (~10:00) ACTIVATION 5 Minutes For Quality: 10 Wall Squats 10 Active Spiderman 200 Meter Row 30 Seconds Walkouts

Back Squat (4-3-2 x 3)

Set 1: 4 Reps @ 86% Set 2: 3 Reps @ 92% Set 3: 2 Reps @ 98% 3 Minutes Rest Set 4: 4 Reps @ 92% Set 5: 3 Reps @ 98% Set 6: 2 Reps @ 104% 3 Minutes Rest Set 7: 4 Reps @ 98% Set 8: 3 Reps @ 104% Set 9: 2 Reps @ 110% Increasing by 3% across all lifts from last week All percentages are based off your 5-Rep Heavy Back Squat Rest as needed between sets and three minutes after sets 3 and 6 We'll re-test our 5-Rep Back Squat next week

Clean and Jerk (Every 2 Minutes x 5 Sets:)

3 Power Cleans 1 Split Jerk Set 1: 65% of 1RM Clean & Jerk Set 2: 70% of 1RM Clean & Jerk Sets 3-5: Build to a Heavy Complex Before we build to a heavy complex, we'll work some percentages of our 1RM Clean and Jerk The 3 power cleans do not have to be completed unbroken - you can drop after each rep Rounds begin every 2 minutes (0-2-4-6-8) Your score for the day is the heaviest load successfully lifted

Air Fryer (Time)

3 Rounds: 50 Air Squats 10 Power Clean & Jerks (135/95) Rx+ 3 Rounds: 20 Alternating Pistols 10 Power Cleans (155/105) 20 Box Jump Overs (24"/20") 10 Push Jerks (155/105) "Air Fryer" is a simple and effective couplet workout of Air Squats and Power Clean and Jerks Choose a weight on the barbell that you could cycle for upwards of 20+ reps unbroken when fresh Within the workout, this should be a weight that you can complete 'touch and go' sets We expect the 3 rounds to take somewhere in the 5-10 minute range to complete.

**EXTRA**

Metcon (AMRAP - Rounds)

3 Sets Not For Time: (10min) 12 Band Resisted Dead Bugs (6/Side) 10 Tempo Dumbbell Squats (5/Side) 8 Pausing Frog Bridges 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: https://youtu.be/lqA6OI9mb7g

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