• CrossFit Crosscheck

Friday, January 24


"Silverback" Week 10: - - - - - - - - - - - - - - - - Re-Test Day 3 of 3. Front Squats today. Four Parts: 1. Mobility and Activation (~10:00) 2. Front Squat (~20:00) 3. Conditioning: "Crash Test" (~20:00) Extra 4. Silverback Primer (~15:00) 5. Body Armor (~12:00) 500 Meter Row 20 Dumbbell Goblet Squats (Light Weight) 7 Burpees 500 Meter Row 10 Barbell Pausing Front Squats (3 Seconds in Bottom) 7 Burpees Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Front Squat (Emom 8)

On the 0:. 1 Front Squat @ 84% On the 1: 1 Front Squat @ 87% On the 2: 1 Front Squat @ 90% On the 3: 1 Front Squat @ 87% On the 4: 1 Front Squat @ 90% On the 5: 1 Front Squat @ 93% On the 6: 1 Front Squat @ 90% On the 7: 1 Front Squat @ 93% On the 8: 1 Front Squat @ 96% Following, Until the 15 Minute Mark: Build to a Heavy Single for the Day Working through some Front Squat waves before building to a heavy single for the day These are based on percentages of your 1RM Front Squat You'll complete 1 Front Squat on the minute from 0:00-8:00 on the clock From 8:00-15:00 you'll build to a heavy single, without having to stick to the 'on the minute' format Over these 7 final minutes, we can look to complete anywhere between 3-7 attempts at heavy singles Record your score as the heaviest weight lifted for the day Warmup Sets Take 3-5 Sets to Build to Opening 84%

Crash Test (Time)

For Time: 1,500 Meter Row 30 Deadlifts (245/165) 45 Lateral Barbell Burpees Rx+ 315/220, Bar Facing Burpees Working through three movements for time in this sprint style chipper workout Complete all the reps at one station before moving to the next We expect this workout to take somewhere between 8-15 minutes to complete Choose a moderate weight on the deadlifts that allows you to complete at least sets of 5-6 during the workout On the lateral barbell burpees: There is no need to stand to full extension You can step or jump out of the burpee We do ask that you jump over the bar off two feet Men and women will complete the same meters on the rower to start the workout

**EXTRA**

Metcon (AMRAP - Rounds)

3 Sets Not For Time: 7 Tempo Kettlebell Deadlifts 7 Seated Box Jumps :30 Second Pole Prying This is our final iteration 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

Metcon (AMRAP - Rounds)

3 Giant Sets: 50' Single Arm Overhead Dumbbell Walking Lunge (Left) 50' Single Arm Overhead Dumbbell Walking Lunge (Right) 50' Broad Jumps Rest 1:30 Between Sets Working overhead strength and stability, along with hip extension in today's Body Armor piece You can build in dumbbell weight over the 3 rounds or stay at the same challenging weight throughout Choose loads that allow you to complete the 50 feet with no more than one break We're ideally using the same weight for the right arm and left arm each round Your score today is the heaviest load used on the dumbbell Move directly from one movement to the next and rest 1:30 following the Broad Jumps

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