• CrossFit Crosscheck

Wednesday, February 26


Grunt Work" Week #4 ------------------- 1. Mobility and Activation (~10:00) 2. Beast Builder (~15:00) 3. "Biltmore" (~20:00) Extra 4. Midline (~15:00) ACTIVATION 2 Sets For Quality 1 Minute Bike 20 Single Arm Dumbbell Strict Press (10/Side) 30 Single Leg Lateral Box Step-ups (15/Side) Strict Press Performed with Very 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 Deadlift & PJ (On the 1:30 x 6 Sets:)

Set 1: 11 Deadlifts + 11 Push Jerks Set 2: 11 Deadlifts + 9 Push Jerks Set 3: 11 Deadlifts + 7 Push Jerks Set 4: 11 Deadlifts + 5 Push Jerks Set 5: 11 Deadlifts + 3 Push Jerks Set 6: 11 Deadlifts + 1 Push Jerk We'll use a single barbell for both movements in today's Beast Builder Rounds begin every 90 seconds (0:00 - 1:30 - 3:00 - 4:30 - 6:00 - 7:30) Start your first set between 40-50% of your 1RM Push Jerk The goal here is to gradually increase loading as the overhead repetitions decrease With rest built in, we recommend pushing for unbroken sets of Push Jerks Use one barbell and change out the weight as you go Record Last Weight Used

Builtmore (AMRAP - Rounds and Reps)

AMRAP 15: 30/21 Machine Calories 30 Box Jump Overs (24"/20") 30 Double Dumbbell Power Cleans (50's/35's)" Rx+ 50/35 Cal, 35 BJO, 20 DB Cleans 70s/50s In this triplet AMRAP workout, we're looking for a steady effort over the 15 minutes of work. Note machine used in comments. You can expect to complete somewhere in 2+ to 3+ round range DOUBLE DUMBBELL POWER CLEANS Let's choose a double dumbbell power clean weight that you could cycle for 15+ reps unbroken when fresh Within the workout, you should be able to string together at least 5 reps at a time BOX JUMP OVERS There is no need to stand to full extension on top of the box

**EXTRA**

Metcon (AMRAP - Rounds)

3 Giant Sets: 16 Kneeling Landmine Twists (8 Each Side) 16 L-Sit Flutter Kicks on Parallettes 32 GHD Sit-ups Rest as Needed Between Sets ""Giant Sets"" are big supersets where you move right from one movement to the next while prioritizing quality over speed We'll rotate through 3 movements in today's Midline piece You can build in weight over the 3 sets of kneeling landmine twists or stay the same across Choose challenging weights, variations, and/or rep numbers that allow you to complete the listed work with 1 break Rest as needed between sets to preserve quality movement

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