• CrossFit Crosscheck

Thursday, January 16


1 Round in 10 Minutes: (warmup pace) 30 Calorie Bike or Row 30 - 25' Shuttles 20 Burpees 20 Situps 10 Active Spiderman (5 each leg) 10 Active Samson (5 each leg) Rest until all athletes are finished Then... 2 Rounds each: (all athletes together) :30 sec Handstand Hold :30 sec Dead Hang

Bench Press (5 x 5)

Warmup to 70% for 1st set of 5. Increase weight each set until you reach your 5-Rep Max

CrossFit Games Open 16.4 (AMRAP - Reps)

13-Minute AMRAP: 55 Deadlifts 55 Wall-Ball Shots 55 Calorie Row 55 Handstand Push-ups Boys 14-15 - 135# Deadlift + 14# Wall-Ball Boys 16-17 - 185# Deadlift + 20# Wall-Ball Girls 14-15 - 95# Deadlift + 10# Wall-Ball Girls 16-17 - 125# Deadlift + 14# Wall-Ball

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)

13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55 Calorie Row 55 Hand-Release Push-ups

CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP - Reps)

13-Minute AMRAP: 55 Deadlifts, 185# / 125# 55 Wall-Ball Shots, 20# / 10# 55 Calorie Row 55 Push Press, 95# / 65#

CrossFit Games Open 16.4 and 17.4 Masters 55+ Scaled (AMRAP - Reps)

13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 14# / 10# 55 Calorie Row 55 Push Press, 65# / 45#

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