• CrossFit Crosscheck

Monday, February 10


"Grunt Work" Week 2 --------------------------------- Opening the week with a strong weightlifting day. Squats and Squat Cleans are the focus today. 1. Mobility and Activation (~10:00) 2. Back Squat (~20:00) 3. Hang Squat Clean Technique (~10:00) 4. "Underrated" (~15:00) Extra 5. Body Armor (~15:00) Machine Warmup 5 Minutes on Machine of Choice 2 Rounds 30 Single Unders 15 AbMat Sit-ups 8 Kettlebell Goblet Squats (Pause 5 Seconds in Bottom) Performed With Light Kettlebell

Back Squat ( "On the 2:00", "On the 1:00")

Set #1 (On the 1:00) - 9 Reps @ 76% Set #2 (On the 3:00)- 7 Reps @ 83% Set #3 (On the 5:00) - 5 Reps @ 90% Set #4 (On the 7:00) - 3 Reps @ 95% Set #5 (On the 9:00) - 1 Rep @ 100% Set #6 (On the 10:00) - 1 Rep @ 102% Set #7 (On the 11:00) - 1 Rep @ 104% Set #8 (On the 12:00) - 1 Rep @ 104% Set #9 (On the 13:00) - 1 Rep @ 104% Set #10 (On the 14:00) - 1 Rep @ 104% Set #11 (On the 15:00) - 1 Rep @ 104% Percentages Based On 5RM Back Squat Sets 1-4 Completed "On the 2:00" Sets 5-11 Completed "On the 1:00" • Week #2 in our progression. • Last week, we climbed towards a heavy single. Our average percentage point of the five heavy singles was 104%. Today, we're after volume, versus absolute. Aiming for five singles at 104%

Hang Squat Clean (On the 1:30 x 4 Sets)

Clean Pull Hang Clean Pull Hang Squat Clean Set 1: 50% Set 2: 53% Set 3: 56% Set 4-6: 60% • We'll use this Clean Complex as a primer for the Hang Squat Cleans that follow in today's conditioning piece • Complete a set every 90 Seconds for 6 Sets • Rounds begin on the 0:00 - 1:30 - 3:00 - 4:30 - 6:00 - 7:30 • These percentages are based off your estimated 1RM Hang Squat Clean • All 3 reps are designed to be completed without dropping the barbell

Underrated (AMRAP - Rounds and Reps)

AMRAP 9: 30 Double Unders 1 Hang Squat Clean (135/95) 30 Double Unders 2 Hang Squat Cleans (135/95) 30 Double Unders 3 Hang Squat Cleans (135/95) ... Climb By 1 Rep Each Round Rx+ 185/135 • Over the 9 minutes of work, the hang squat clean reps climb by 1 every round • The double under reps will remain the same throughout the workout • Let’s choose a double under variation or rep number that can ideally be completed in 1 set each round • The hang squat cleans should be performed at a weight that you could cycle for around 12-15 reps unbroken when fresh • The score for this workout is total reps completed at the end of the 9 minutes *including double unders

**EXTRA**

Metcon (AMRAP - Rounds)

3 Giant Sets: 7 Single Arm Tempo Kettlebell Deadlifts (Left) 15 Weighted AbMat Sit-ups 7 Single Arm Tempo Kettlebell Deadlifts (Right) :15-30 Second Ring Plank Hold Rest As Needed Between Sets • This core focused Body Armor piece is for quality over speed • Choose challenging loads on all movements that still allow for unbroken sets • You can build in weight or stay the same across the 3 Giant Sets • Focus on a 3 sec. negative for Single Arm Tempo Kettlebell Deadlifts • On the Weighted AbMat Sit-ups, anchor the feet and hold the dumbbell high on the chest throughout the full range of motion

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