CrossFit - Fri, Jul 31 – CrossFit Sacrifice

01JAN, 1900

CrossFit – Fri, Jul 31

CrossFit – Fri, Jul 31

Warm-Up

General Warm-Up

400m Run

–

2 x (Empty Barbell)

6 Tall Muscle Cleans

6 Bradford Press w/Lockout

8/8 Staggered Stance Barbell Good Morning

6 Back Squats

6 Sumo Deadlifts to Mid-Shin

Specific Prep

6 Sumo Deadlifts (Light w/Pauses)

4 Sumo Deadlifts @ 50-55%

4 Sumo Deadlifts @ 55-60%

Then 2-3 x 2 Reps building to working loads

Sumo Deadlift (Every 1:30 x 6 Sets
4 Reps @ 80-85% of 5×5 Sumo Deadlift)

This is the final touch on our sumo deadlift progression. The loading at 80-85% should feel strong and deliberate, not heavy or grinding. We are here to reinforce mechanics, stay connected to the movement, and build confidence heading into testing, not to accumulate fatigue.

Modifications:

Level 1: Every 1:30 x 6 Sets, 4 Reps Sumo Deadlift at a moderate, technically consistent load around 65-70%; focus on stance, hinge mechanics, and a clean pull every rep

Hotel Gym / Travel: Every 1:30 x 6 Sets, 6-8 Dual Dumbbell Romanian Deadlifts (sumo stance if possible)

“Storm Warning” (Time)

For Time

3 Rounds

400m Run

15 Hang Power Cleans

10 Front Squats

5 Thrusters

Time Cap: 15:00

Score = Time

Barbell: 115/75lb (52/34kg)

Goals: 9:00-12:00

Stimulus: Leg Stamina / Barbell Cycling

RPE: 8/10

Primary Objective: Work to keep the run to a consistent pace from start to finish.

Secondary Objective: Near-unbroken movements on the barbell complex.

[Storm Warning : Levels] (Time)

Level 2:

3 Rounds

400m Run

15 Hang Power Cleans

10 Front Squats

5 Thrusters

Barbell: 95/65lb (43/30kg)

Level 1:

3 Rounds

300m Run

12 Hang Power Cleans

8 Front Squats

4 Thrusters

Barbell: 45/35lb, 20/15kg

Masters 55+:

3 Rounds

400m Run

15 Hang Power Cleans

10 Front Squats

5 Thrusters

Barbell: 75/55lb (34/25kg)

Competitor:

3 Rounds

400m Run

15 Hang Power Cleans

10 Front Squats

5 Thrusters

Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:

3 Rounds

400m Run

15 Dual Dumbbell Hang Power Cleans

10 Dual Dumbbell Front Squats

5 Dual Dumbbell Thrusters

Dumbbells: 50/35lb (22.5/16kg)

PRVN Reset

For Quality:

4 Sets

4 Reverse Nordics w/ :10s eccentric

:30 Seated Hip Internal Rotation + External Rotations

:30 Relaxed Deep Squat (supported)

4 Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, reinforce squat depth.

Optional Accessories (Checkmark)

For Quality

4 Sets:

8-10 Glute Ham Raises

:30 Sorenson Hold

:45 Sandbag Bear Hug March

Upcoming classes

CrossFitSaturday, 9:00 am - 10:00 am9:00 AM Free WOD
CrossFit - Sat, Aug 22

"Community Wod" (Time)
With a Partner:
For time.
50 Cal Row
80 Wall Ball Shots@20/14
50 Alt Box Jump overs@24/20
50 Syncro Russian Kettle Bell Swings@53/36
50 Syncro Burpees
CrossFitSunday, 8:00 am - 9:00 amSunday Funday at Home WOD!
CrossFit - Sun, Aug 23

Warm-Up Flow
General Warm-Up
2:00 Cardio Choice
-
2 x
:20 Dead-Hang + Active Hang
8 Scapular Pull-Ups
8 Banded Pull-Aparts
6/6 Single Leg Toe Touches
10 Glute Bridge Hold w/ :02 squeeze at top
8 Banded Good Mornings
-
2 x
5/5 Kettlebell Windmill, Light
8 Bear Plank Shoulder Taps
:20 Hollow Hold
Specific Warm-Up and Skill Prep
2 x
6/6 Single Arm Dumbbell Z-Press, Light (Reinforcing vertical torso and full lock-out overhead)
8 Dumbbell Box Step-Overs, Light (4/4, controlled step and drive)
-
2 x
8 Dual Kettlebell Alternating Gorilla Row, Light (4/4, focus on flat back and active hinge)
8 Dual Kettlebell Deadlift, Light (Controlled descent, full hip extension at top)
:20 Plank Hold (Reinforce braced midline, no hip sag)
Primer
2 Sets:

4/4 Single Arm Dumbbell Z-Press @ starting load
6/6 Dumbbell Box Step-Overs @ starting load
5/5 Dual Kettlebell Alternating Gorilla Row @ starting load
6 Dual Kettlebell Deadlift @ starting load
:20 Plank Hold

Use this to confirm all working loads before "The Channel" begins.
"The Channel" (25 Rounds for reps)
30:00 EMOM (5 Rounds):
Min 1: 8/8 Single Arm Dumbbell Z-Press
Min 2: 12 Dual Dumbbell Box Step-Overs (6/6)
Min 3: 12 Dual Kettlebell Alternating Gorilla Row (5/5)
Min 4: 12 Dual Kettlebell Deadlift
Min 5: :45 Plank Hold
Min 6: Rest

Dumbbells (Z-Press): 35/25lb (15/12kg) suggested starting point
Dumbbells (Box Step-Overs): 35/25lb (15/12kg) suggested starting point
Kettlebells (Gorilla Row): 2 x 53/35lb (24/16kg) suggested starting point
Kettlebells (Deadlift): 2 x 70/53lb (32/24kg) suggested starting point
Score = Load (record working loads for each movement)
Goals: Get Big
Stimulus: Bodybuilding EMOM
RPE: 7/10

Primary Objective: Maintain consistent, high-quality reps across all five rounds on every movement; this is a quality session, not a race against the clock.

Secondary Objective: Consistent loading across with unbroken reps.
[The Channel: Levels] (25 Rounds for reps)
Level 2:
Dumbbells (Z-Press): 25/15lb (12/7kg) suggested starting point
Dumbbells (Box Step-Overs): 25/15lb (12/7kg) suggested starting point
Kettlebells (Gorilla Row): 2 x 35/26lb (16/12kg) suggested starting point
Kettlebells (Deadlift): 2 x 53/35lb (24/16kg) suggested starting point

Level 1:
Min 1: 6/6 Single Arm Dumbbell Seated Press
Min 2: 12 Single Dumbbell Box Step-Ups (6/6)
Min 3: 12 Single Kettlebell Row (6/6)
Min 4: 12 Dual Kettlebell or Dumbbell Romanian Deadlift
Min 5: :30 Plank Hold
Min 6: Rest
Dumbbells: 15/10lb (7/4.5kg) suggested starting point
Kettlebell: 35/26lb (16/12kg) suggested starting point

Masters 55+:
Dumbbells (Z-Press): 25/15lb (12/7kg) suggested starting point
Dumbbells (Box Step-Overs): 25/15lb (12/7kg) suggested starting point
Kettlebells (Gorilla Row): 2 x 35/26lb (16/12kg) suggested starting point
Kettlebells (Deadlift): 2 x 53/35lb (24/16kg) suggested starting point
Competitor:
Dumbbells (Z-Press): 50/35lb (22.5/15kg) suggested starting point
Dumbbells (Box Step-Overs): 50/35lb (22.5/15kg) suggested starting point
Kettlebells (Gorilla Row): 2 x 70/53lb (32/24kg) suggested starting point
Kettlebells (Deadlift): 2 x 70/53lb (32/24kg) suggested starting point

Hotel Gym / Travel:
As prescribed, Choice on KBs or DBs
PRVN Reset
For Completion:
12:00 AMRAP
5/5 Bent Knee Iron Cross Stretch w/ 2s Hold
:30 Glute Bridge Hold (Focus Belly Breathing)
8 Mini Band Front Rack to Overhead
:30/:30 Foam Roll Lats
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Dumbbell Incline Y-Raise, Light
12/12 Side-Lying Dumbbell External Rotation, Light
:30/:30 Paloff Press Hold

Choice on Loads.

© 2021 CrossFit Sacrifice