• CrossFit Crosscheck

Thursday, January 9


Line Drills Active Spiderman Active Samson Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walkouts 2 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height 2 Rounds 20 Cal Row/Bike 10 Burpees

Static Core

2 rds :45 on :15 off Plank Left Plank Right Plank Table Top

Bench Press (4-3-2 x 3)

Bench Press Waves Set 1: 4 Reps @ 83% Set 2: 3 Reps @ 89% Set 3: 2 Reps @ 95% 3 Minutes Rest Set 4: 4 Reps @ 89% Set 5: 3 Reps @ 95% Set 6: 2 Reps @ 101% 3 Minutes Rest Set 7: 4 Reps @ 95% Set 8: 3 Reps @ 101% Set 9: 2 Reps @ 107% All percentages are based off your 5-Rep Heavy Bench Press

CrossFit Games Open 17.2 (AMRAP - Reps)

12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP - Reps)

12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 hanging knee-raises 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 chin-over-bar pull-ups 8 power cleans M: 35-lb. dumbbells F: 20-lb. dumbbells * alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Masters 55+ Scaled (AMRAP - Reps)

12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 sit-ups 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 jumping chest-to-bar pull-ups 8 power cleans M: 20-lb. dumbbells F: 10-lb. dumbbells * alternating between sit-ups and jumping chest-to-bar pull-ups every 2 rounds

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