• CrossFit Crosscheck

Tuesday, January 21


"Silverback" Week 10: - - - - - - - - - - - - - - - - Two parts today as we gear up for another re-test day tomorrow. Focus today is on conditioning. 1. Mobility and Activation (~10:00) 2. Conditioning: "Tri Sprint Intervals" (~30:00) 3. Gymnastic Skills (~15:00) ACTIVATION 2 Sets: :45 sec Row 30 Seconds AbMat Sit-ups 2 Sets: :45 sec Bike 30 Seconds Russian Kettlebell Swings (Light Weight) 2 Sets: :45 sec Minute Shuttle Runs 30 Seconds Walkouts

Tri Sprint Intervals (AMRAP - Reps)

5 Rounds: AMRAP 4: 30/20 Calorie Row 20/14 Calorie Assault Bike AMRAP 10 Meter Shuttles 4 Minute Rest Between Rounds With a good amount of rest built in, we're looking to bring the intensity in these short and simple intervals In the 4-minute windows, you'll complete the listed number of calories on the rower and bike before moving on to the scored station, the 10 meter shuttle runs For the shuttle runs, sets cones 10 meters apart Every time one point of your body touches beyond the cone, count 1 rep Record total shuttle runs for each of the 5 rounds, with you final score being the lowest number of all the rounds We want around 1 minute at the shuttle run station, so adjust the machine calories as needed or cap the row and bike at 3 minutes

Metcon (AMRAP - Reps)

On the 2:30 x 4 Rounds: 40 Double Unders 15 Sit-ups Max Distance Handstand Walk in Time Remaining Rx+ GHD Your score is total handstand walk distance covered. 1 Rep for every 6 foot mat completed today. In this 4-round interval workout, we'll work through the double unders and GHD sit-ups before covering as much distance on our hands as possible with whatever time remains Rounds begin on the 0:00 - 2:30 - 5:00 - 7:30 There is no rest between rounds - when the interval is over, you'll move directly back to the rope Choose a Double Under number or variation that you'll complete in under 45 seconds each round Choose a GHD Sit-up number that you can complete without having to break Since there is a time cap built on Handstand Walks, today is a great day to get some good practice in if you don't quite have the skill down (see below for more subs)

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