• CrossFit Crosscheck

Wednesday, February 12


"Grunt Work" Week 2 --------------------------------- Our second Beast Builder of the training cycle, and turning towards the snatch in so. Condtioning and Midline to close. 1. Mobility and Activation (~10:00) 2. Beast Builder (~15:00) 3. "Venti" (~25:00) Extra 4. Midline (~15:00) 2 Rounds: 1 Minute Row 1 Minute PVC Pass Throughs 1 Minute Single Arm Dumbbell Strict Press (30 Seconds Each) 1 Minute PVC Overhead Squats 1 Minute Alternating Box Step-ups Performed With Light Dumbbell Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Beast Builder Snatch (On the 2:00 x 5 Sets)

On the 2:00 x 5 Sets: 6 Snatch Grip Deadlifts 3 Hang Power Snatches 6 Overhead Squats 3 Squat Snatch Start at 55-60% of 1RM Snatch and Steadily Build to a Heavy Today's Beast Builder will test our barbell cycling, grip, and stamina Every 2 minutes, you'll complete an 18-rep complex of Snatch focused movements While these complexes do not have to be completed unbroken, we recommend pushing for large sets, as the purpose of Beast Builders are to train our capacity beyond single repetitions Start around 55-60% of your 1RM Snatch and gradually build to a heavy complex for the day Rounds begin on the 0:00 - 2:00 - 4:00 - 6:00 - 8:00

Venti (AMRAP - Rounds and Reps)

AMRAP 20: 20 Wallballs (20/14) 20 Alternating Single Arm Power Snatches (50/35) 20 Box Jumps (24"/20") 20 Single Arm Dumbbell Push Presses (50/35) 20/15 Calorie Row 20’s across the board for this longer conditioning piece Over the 20 minutes, we can expect to complete around 3-4+ rounds Wallballs Choose a weight that you could complete 30+ reps unbroken when fresh Men: 10ft. Target Women: 9ft. Target Dumbbell Movements Use one dumbbell weight for for both movements This should be a weight that you could complete 30+ alternating snatches unbroken when fresh Single Arm Power Snatches: Alternate Arms Every Rep Single Arm Push Presses: Alternate Arms Every 5 Reps Box Jumps Stand to full extension at the top of each rep

**EXTRA**

Metcon (AMRAP - Rounds)

5 Sets, Not For Time: 10-15 GHD Sit-ups 50' Front Rack Double Kettlebell Carry Alternating between two midline movements, with a focus on quality over speed There is the option to increase weights on the Front Rack Carries or stay at the same load across Choose a weight that allows for unbroken 50 foot segments Try to keep the knuckles and elbows close while maintaining a vertical torso during the Front Rack Carry

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