• CrossFit Crosscheck

Wednesday, February 19


"Grunt Work" Week 3 ------------------- Our next Beast Builder focuses on the thruster. Conditioning and midline to round out our Wednesday. 1. Mobility and Activation (~10:00) 2. Beast Builder (~10:00) 3. Conditioning (~20:00) Extra 4. Midline (~15:00) Activation :45 on :15 off Easy Row Alternating Box Step-ups Spiderman Stretch Air Squats Moderate Row Lateral Box Step-ups (20 Seconds Each Side) Push-up to Down Dog Air Squats Faster Row Light Dumbbell Alternating Box Step-ups Slow Burpees Air Squats Use Low Box For Warmup

Beast Builder (Thrusters) (7 Rounds for reps)

On the Minute x 7: Thrusters Minute 1: 115/85 Minute 2: 135/95 Minute 3: 155/105 Minute 4: 155/105 Minute 5: 155/105 Minute 6: 135/95 Minute 7: 115/85 The Thruster is the focus of today’s Beast Builder Within each minute, you’ll complete one single unbroken set at the listed weight Once the bar hits the ground, you’ll rest until the next minute begins In other words, there are a total of 7 sets across the EMOM, where you’ll push for max reps at each You can use 3 different barbells or change out weights during your rest Choose your weights based on the following recommendations: 1st Barbell: A weight that you could cycle for 21+ reps unbroken when fresh 2nd Barbell: A weight that you could cycle for 15+ reps unbroken when fresh 3rd Barbell: A weight that you could cycle for 9+ reps unbroken when fresh Record your total reps at each barbell Your score will be the sum total of all 7 rounds

Long Haul (Time)

2 Rounds For Time: 20 Push Presses (115/85) 30 Single Dumbbell Box Step-ups 40 Burpees 50/35 Calorie Row Dumbbell: 50/35 Box: 24"/20" 2 rounds for time through this longer conditioning piece We expect this workout to take around 15-25 minutes to complete PUSH PRESS Choose a weight on the push press that you could complete 25+ reps unbroken when fresh Within the workout, this should be a weight you can complete in 3 sets max SINGLE DUMBBELL BOX STEP-UPS Use one dumbbell and hold it however is most comfortable for you This should be a moderate weight that allows you to complete the 30 reps with in 1-3 sets Stand to full extension on the top of the box and alternate legs every reps (15 Each Side) BURPEES These are standard burpees Just like on the box step-ups, ensure full extension at the top of each rep

**EXTRA**

Metcon (AMRAP - Rounds)

3 Rounds: 30 Seconds Kettlebell Russian Twist Rest 15 Seconds 30 Seconds Weighted Superman Hold Rest 15 Seconds 30 Seconds Medicine Ball Lateral Climbs Rest 1 Minute Between Rounds Working through 3 movements on a running clock in this midline piece Each round lasts 2 minutes and there is 1 minute of rest between rounds Round 1: 0:00 - 2:00 Rest: 2:00 - 3:00 Round 2: 3:00 - 5:00 Rest: 5:00 - 6:00 Round 3: 6:00 - 8:00

Try to stay working for as much of the 30 seconds as possible, as we’ll have rest between movements Choose weights for the first two movements that are challenging, but ones that allow for 30 seconds of straight work You can stay at the same weights across or build in load each round See below for video demos of these movements Kettlebell Russian Twist: https://youtu.be/hX7PsVHGyoE Weighted Superman Hold: https://youtu.be/h93nGopP8W0 Medicine Ball Lateral Climbs: https://youtu.be/FpaHUsOZZJE

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