• CrossFit Crosscheck

Wednesday, January 22


"Silverback" Week 10: - - - - - - - - - - - - - - - - Re-Test Day #2. Today we will take on the 10RM Push Press. 1. Mobility and Activation (~10:00) 3. Push Press 10RM (~15:00) 4. Conditioning: "Opening Day" (~25:00) Extra 2. Silverback Primer (~15:00) 4. Body Armor (~10:00) ACTIVATION 1 Set: 16 Kettlebell Single Arm Rows (8 Each Side) 16 Alternating Box Step-ups 16 Kettlebell Single Arm Strict Press (8 Each Side) 16 Lateral Box Step-ups (8 Each Side) 16 Kettlebell Goblet Squats 16 Box Jumps (Step Down) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Push Press (4 x 5, 2 x 10)

10RM Re-testing our 10RM Push Press from 12.3.19 Take the bar out of the rack for these reps It may be helpful to follow the following sets when building: 4-6 Sets: 5-6 Reps 2-3 Attempts: 10RM Completing several sets of 4-6 reps allows you to gradually build in weight without burning out for your 10RM attempts We can aim for 2-3 attempts as 10 reps as the weight starts to get heavier Rest as needed between sets to maintain quality

“Opening Day” (Time)

For Time: 21 – 15 – 9 Wall Balls (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (50/30) Rx+ 30/20, 115/85, 30"/24", 70/50 With 225 reps total, "Opening Day" is a higher volume and higher interference conditioning piece You'll work through 21 reps at all 5 movements before moving on to the round of 15… Choose weights for the kettlebell swings and thrusters that you could complete at least 25+ reps unbroken when fresh Choose a pull-up variation that you could complete 21+ reps unbroken when fresh Stand to full extension at the top of each box jump repetition

**EXTRA**

Metcon (AMRAP - Rounds)

3 Sets Not For Time: 7 Kettlebell Turkish Sit-ups :20 Dual Kettlebell Split Stance Iso Hold (Left) :20 Supinated Grip Dead Hang :20 Dual Kettlebell Split Stance Iso Hold (Right) 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/xaDn7oSkfAA

Metcon (AMRAP - Rounds)

3 Giant Sets: 50' Dumbbell Bear Crawl 50' Reverse Dumbbell Bear Crawl Rest 1:30 Between Sets Working some pure grunt work with Dumbbell Bear Crawls in today's Body Armor piece You have the option to increase weight as you go or stay at the same challenging load across The loading should be fairly heavy, something where you have to move in small chunks rather than being able to sprint through Try to keep moving as much as possible during the 100 total feet, as there is 90 seconds of rest between sets Click Here For Demo Video- https://youtu.be/VrkN9dcG8Ow

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