• CrossFit Crosscheck

Saturday, January 18


"Silverback" Week 9 Power clean barbell cycling is our focus of the day. Two parts - strength and conditioning. Body Armor to close the week out. 1. Activation (~10:00) 2. Power Clean Cycling (~12:00) 3. Conditioning: "Lethal Weapon" (~25:00) *Extra 3. Body Armor (~12:00) ACTIVATION 300-200-100 Meter Run/Row After Each Run: 5 Burpees 10 Slow Air Squats 15 Russian Kettlebell Swings (Light Weight) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Metcon (AMRAP - Reps)

Power Clean Cycling 3 Rounds: AMRAP 20 Seconds: Max Reps @ 70% Rest 40 Seconds - AMRAP 30 Seconds: Max Reps @ 75% Rest 30 Seconds - AMRAP 40 Seconds: Max Reps @ 80% Rest 1:20 - Working barbell cycling in the opening piece of the day As the work time increases, so will the percentage on the barbell - which is based off your 1RM Power Clean Use one barbell and change out the weights during your rest period These reps do not have to be completed 'touch and go' However, this is a good opportunity to try to cycle the lighter percentages in bigger sets than singles if possible Your score is total reps across all three rounds See below for the time line on a running clock for this workout: 0:00 - 0:20: 70% 0:20 - 1:00: Rest 1:00 - 1:30: 75% 1:30 - 2:00: Rest 2:00 - 2:40: 80% 2:40 - 4:00: Rest

Lethal Weapon (AMRAP - Rounds and Reps)

AMRAP 20: 1 Round of "The Chief" (135/95) 200 Meter Run or 250m Row 2 Rounds of "The Chief" (135/95) 200 Meter Run or 250m Row 3 Rounds of "The Chief" (135/95) 200 Meter Run or 250m Row *Continue To Add (1) Round Until Cap *Score will be total completed Rounds+Reps of "The Chief" Today we'll work through 200 meter runs or 250m rows and rounds of the Hero Workout "The Chief" 1 Round of "The Chief": 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats The barbell weight should be something you can cycle for unbroken sets, but may opt for quick singles during the workout Choose a push-up rep number or variation that you can complete in 1-2 sets each round After each 200 meter run, the rounds of "The Chief" will increase Continue to add 1 round of "The Chief" until the 20 minutes is up

**EXTRA**

Metcon (AMRAP - Rounds)

3 Giant Sets: :10-20 Second Single Arm Row Static Hold 14 Single Legged Romanian Kettlebell Deadlifts (7 Each) :20-40 Second Supinated Grip Dead Hang 14 Single Arm Arnold Presses (7 Each) These 3 Giant Sets of Body Armor are for quality and control over speed A 'Giant Set' means you'll move directly from one movement to the next and rest as needed following the last station All time frames and weight selections should be challenging, but unbroken each round You can use different weights for all three weighted movements - they do not have to be completed at the same load You have the option to increase loads or stay the same across the 3 sets See below for video demos of each movement: Single Arm Row Static Hold: https://youtu.be/fUpLuFOXP1k Single Legged Romanian Kettlebell Deadlift: https://youtu.be/0_K4crrlrIE Supinated Grip Dead Hang: https://youtu.be/MikenbP3b-k

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