• CrossFit Crosscheck

Saturday, February 1


De-Load Week ------------------- A single part today on our final de-load day, as we'll finish strong with "Deep End" ACTIVATION 5 Sets: 10 Calorie Row 10 Kettlebell Movement (Lighter Weight) 10 Spiderman + Reach (5 Each Side) Kettlebell Movements: Deadlift Russian Swings Strict Press (10 Each Side) Goblet Squats Full Swings Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Deep End (AMRAP - Reps)

5 Rounds: 1 Minute Calorie Row 1 Minute Power Cleans (115/85) 1 Minute Burpees 1 Minute Rest Rx+ 135/95, Lateral Barbell Burpees Working for 3 minutes and resting for 1 in this 5-round workout Record a running total of your repetitions over the three minutes and record scores during your rest period Your final score is the sum total of your reps across the 5 rounds For Example: If your reps went 40-40-40-40-40, your final score would be 200 Choose a light-moderate weight for the power cleans that you will likely complete as small sets or quick singles with during the workout For the burpees, ensure chest to floor and full extension at the top of each rep

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