Home – CrossFit Sacrifice

CrossFitFriday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Fri, Aug 28

"Buriak" (AMRAP - Rounds & Reps)
20 Min AMRAP:

5 Squat Cleans@155/135
10 Burpees over Bar
15 Pull-ups
200 M Run
CrossFitFriday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Fri, Aug 28

"Buriak" (AMRAP - Rounds & Reps)
20 Min AMRAP:

5 Squat Cleans@155/135
10 Burpees over Bar
15 Pull-ups
200 M Run
CrossFitFriday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Fri, Aug 28

"Buriak" (AMRAP - Rounds & Reps)
20 Min AMRAP:

5 Squat Cleans@155/135
10 Burpees over Bar
15 Pull-ups
200 M Run
CrossFitFriday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Fri, Aug 28

"Buriak" (AMRAP - Rounds & Reps)
20 Min AMRAP:

5 Squat Cleans@155/135
10 Burpees over Bar
15 Pull-ups
200 M Run
CrossFitFriday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Fri, Aug 28

"Buriak" (AMRAP - Rounds & Reps)
20 Min AMRAP:

5 Squat Cleans@155/135
10 Burpees over Bar
15 Pull-ups
200 M Run
CrossFitFriday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Fri, Aug 28

"Buriak" (AMRAP - Rounds & Reps)
20 Min AMRAP:

5 Squat Cleans@155/135
10 Burpees over Bar
15 Pull-ups
200 M Run
CrossFitSaturday, 9:00 am - 10:00 am9:00 AM Free WOD
CrossFit - Sat, Aug 29

Crossfit Sacrifice Saturday Community Wod
“99 Keys”

9 Min Amrap:
12 Cal Row
24 Alt hang dumbbell snatches@35/25
24 Hand Release Push-ups
Rest 3 mins
9 Min Amrap
12 Dumbbell Box Step overs@24/20-35/25
12 Burpee Box Jump overs@24/20
12 Wall Ball shots@20/14

RX+ 50/35
CrossFitSunday, 8:00 am - 9:00 amSunday Funday at Home WOD!
CrossFit - Sun, Aug 30

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
2 Sets:
8 Scapular Pull-Ups
8 Bar Kip Swings
8 Banded Pull-Aparts
10 Inchworm Push-Ups

-
2 Sets:
:20 Dead-Hang + Active Hang
8 Bear Plank Shoulder Taps
8 Alternating V-Ups
:20 Hollow Hold

Specific Prep

Burpee Pull-Up Skill Progression:

5 Controlled Burpees (Focus on a tight, fast hip drive to standing before the jump)
5 Jumping Pull-Ups with Slow Descent (Reinforce chin over bar, controlled return)
3-5 Burpee Pull-Ups at easy pace (link the two movements, confirm pull-up modification)

-
2 x
8 Dumbbell Bench Press, Light (Full range of motion, controlled lower, elbows at 45 degrees)
6 Shuttle Runs @ easy pace (Sharp deceleration and change of direction at each cone)
10/8 Calorie Bike @ easy pace (Find a sustainable cadence)
"Bowie" (AMRAP - Rounds)
24:00 EMOM:
Minute 1: 6 Burpee Pull-Ups
Minute 2: 12 Dumbbell Bench Press
Minute 3: 6 Shuttle Runs
Minute 4: 12/9 Calorie Bike

Score = Rounds + Reps Completed

Dumbbells: 50/35lb (22.5/15kg)
Shuttle Run: 25/25ft (7.5/7.5m)
Bike: Any Bike
Goals: Complete each movement in 30-40 seconds

Stimulus: Muscular Endurance / Volume Build
RPE: 6/10

Primary Objective: Complete each minute's work in 30-40 seconds and use the remaining time as genuine recovery before the next movement begins.
Secondary Objective: Maintain consistent rep quality and effort across all six rounds, finishing round six looking the same as round one.
[Bowie: Levels] (AMRAP - Rounds)
Level 2:
Minute 1: 5 Burpee Pull-Ups
Minute 2: 10 Dumbbell Bench Press
Minute 3: 5 Shuttle Runs
Minute 4: 10/8 Calorie Bike
Dumbbells: 35/25lb (15/12kg)

Level 1:
Minute 1: 5 Jumping Pull-Up Burpees
Minute 2: 10 Dumbbell Bench Press
Minute 3: 4 Shuttle Runs
Minute 4: 8/6 Calorie Bike
Dumbbells: 25/15lb (12/7kg)

Masters 55+:
Minute 1: 5 Burpee Pull-Ups
Minute 2: 10 Dumbbell Bench Press
Minute 3: 5 Shuttle Runs
Minute 4: 10/8 Calorie Bike
Dumbbells: 35/25lb (15/12kg)

Competitor:
Minute 1: 8 Burpee Chest to Bar Pull-Ups
Minute 2: 14 Dumbbell Bench Press
Minute 3: 8 Shuttle Runs
Minute 4: 15/12 Calorie Bike
Dumbbells: 50/35lb (22.5/15kg)

Hotel Gym / Travel:
Minute 1: 6 Burpee Pull-Ups or Jumping Pull-Ups
Minute 2: 12 Dumbbell Bench Press
Minute 3: 6 Shuttle Runs
Minute 4: :40 Jump Rope or :40 High Knees
Dumbbells: 50/35lb (22.5/15kg)
Accessory Finisher (Checkmark)
For Quality:
3 Sets:
8-10 Dual Dumbbell Skull Crushers
+
10-12 Dual Dumbbell Hex Press
Rest :30
8-10 Dual Dumbbell Bicep Curls
+
Max Ring Row Chest Hold at challenging position
Rest 1:00 between sets
PRVN Reset
For Quality:
12:00 AMRAP
:30/:30 Doorway Pec Stretch
8 Banded Pull-Aparts
:30 Child's Pose
5/5 Bent Knee Iron Cross Stretch with 2s Hold

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