• CrossFit Crosscheck

Monday, February 17


"Grunt Work" Week 3 ------------------- Week #3 and the build continues on our back squats. Conditioning and Body Armor to round out our weight intensive Monday. 1. Mobility and Activation (~10:00) 2. Back Squat (~15:00) 3. Conditioning: "Foot Locker" (~20:00) Extra 4. Body Armor (~15:00) General Warmup 60 Seconds Inchworms 15 Kettlebell Deadlifts 60 Seconds Spiderman Stretch 15 Russian Kettlebell Swings 60 Seconds Samson Stretch 15 Kettlebell Swings 60 Seconds Air Squats 15 Kettlebell Goblet Squats Performed with Light Kettlebell

Back Squat (Emom 11)

Set #1 (On the 0:00) - 9 Reps @ 77% Set #2 (On the 2:00)- 7 Reps @ 84% Set #3 (On the 4:00) - 5 Reps @ 91% Set #4 (On the 6:00) - 3 Reps @ 96% Set #5 (On the 8:00) - 1 Rep @ 100% Set #6 (On the 9:00) - 1 Rep @ 102% Set #7 (On the 10:00) - 1 Rep @ 105-106% Set #8 (On the 11:00) - 1 Rep @ 105-106% Set #9 (On the 12:00) - 1 Rep @ 105-106% Set #10 (On the 13:00) - 1 Rep @ 105-106% Set #11 (On the 14:00) - 1 Rep @ 105-106% Sets 1-4 completed "On the 2:00" Sets 5-11 completed "On the 1:00" Percentages Based on 5RM Back Squat Today marks the 3rd iteration of these Back Squat Waves Each set of back squats are designed to be completed on the clock Sets 1-4 completed "On the 2:00" Sets 5-11 completed "On the 1:00" We have the chance here to build upon last week's five heavy singles at 104% Increase loading by feel The listed percentages are based on your recently established 5RM Back Squat

Foot Locker (Time)

5 Rounds: 9 Toes to Bar 15 Wallballs (20/14) Directly Into… 5 Rounds: 9 Power Snatches (75/55) 15 Overhead Squats (75/55) 20 Minute Time Cap Rx+ 15 T2B, 15 WB 30/20 - 15 PS, 15 OHS 75/55 You’ll complete all 5 sets of Part 1 before moving on to Part 2 of today’s workout There is no rest between each of the 5 round pieces Your score is total time it takes to complete the 10 total rounds We expect this workout to take around 10-18 minutes to complete

WEIGHTED MOVEMENTS The barbell is intended to be very light This should be a weight that allows you to complete the power snatches in 2 sets and overhead squats in 1 Choose a medicine ball weight that allows you to complete the wallballs is 2 sets TOES TO BAR Choose a rep number or variation that allows the toes to bar to be completed within 1-3 sets

**EXTRA**

Metcon (AMRAP - Rounds)

3 Giant Sets: 7 Contralateral Kettlebell Reverse Lunge (Left Side) :20 Single Arm Kettlebell Overhead Split Stance Hold (Left Side) 7 Contralateral Kettlebell Reverse Lunge (Right Side ) :20 Single Arm Kettlebell Overhead Split Stance Hold (Right Side) Rest 2 Minutes Between Sets "Giant Sets" are big supersets, meaning you'll move directly from one movement to the next while prioritizing quality over speed The purpose of this Body Armor piece is to challenge our midline stability along with the upper and lower body Choose kettlebell weights that are challenging, but allow for unbroken sets Use the same kettlebell weight for both movements You have the option to increase loading over the 3 rounds or stay at the same weights across Record all weights used for each movement in the notes section Rest 2 minutes following the last station of each round

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