CrossFit - Mon, Aug 10 – CrossFit Sacrifice

01JAN, 1900

CrossFit – Mon, Aug 10

CrossFit – Mon, Aug 10

Warm-Up Flow

General Warm-Up

2:00 Row

– 1:00 Easy / :15 Arms Only / :15 Body and Arms / :15 Legs and Body / :15 Full Body

–

2 x

8 Scapular Pull-Ups

8 Bar Kip Swings

6/6 Single Arm Ring Rows

6 Tall Muscle Clean and Press

8 Good Mornings

Specific Warm-Up

200/150m Row @ moderate intensity

4-6 Elevator Kipping or Butterfly Pull-Ups, Building to Working Mods for the day

4 Push Jerk (Empty Barbell)

–

4-6 Kipping or Butterfly Pull-Ups @ working mod for the day

4 Push Jerk @ Warm-Up Load

Primer

1 x

200/150m Row @ workout intensity

4-6 Pull-Ups @ working modification for the day

4 Push Jerk @ working modification for the day

Use this to confirm row pace, pull-up mod, and pressing load before “CrossFit Community Cup E1” begins.

“CrossFit Community Cup E1” (Time)

“The Hopper”

For Time:

1000m Row

Then, 5 Rounds:

25 Pull-Ups

7 Shoulder to Overhead

Barbell: 135/85lb (61/39kg)

Score = Time

Goals: 13:00-16:00

Time Cap: 20:00

Stimulus: Muscular Endurance

RPE: 9.5/10

Primary Objective: Consistent pull-up sets of 5-10 reps throughout all five rounds; do not chase big sets in round one.

Secondary Objective: Unbroken shoulder to overhead every round across all five sets.

[CrossFit Community Cup E1: Levels] (Time)

Level 2:

For Time:

1000m Row

Then, 5 Rounds:

15 Pull-Ups

7 Shoulder to Overhead

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

Level 1:

For Time:

1000m Row

Then, 5 Rounds:

15 Ring Rows

7 Shoulder to Overhead

Barbell: 65/45lb (30/20kg)

Masters 55+:

For Time:

1000m Row

Then, 5 Rounds:

15 Pull-Ups or Jumping Pull-Ups

7 Shoulder to Overhead

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

Competitor:

As prescribed

Hotel Gym / Travel:

For Time:

1000m Row or 1000m Run

Then, 5 Rounds:

15/10 Strict Pull-Ups

7 Dual Dumbbell Push Press

Dumbbells: heaviest available

Accessory Finisher (Checkmark)

For Quality:

3 Sets:

8/8 Single Arm Kettlebell Z-Press

10/10 Three Point Dumbbell Row

8/8 Split Stance Rotational Med Ball Throw

Choice on loads; focus on movement quality and intent.

PRVN Reset

For Quality:

4 Sets

5/5 Side-Lying Windmill

:30/:30 Bear Sit Hip IR

6 Dead Bug w/Reach (:04 down :04 up each rep)

5 Prone Y-Raise w/ :05s hold

Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.

Upcoming classes

CrossFitFriday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Fri, Aug 21

Power Clean (Take 15:00 to Establish a 1RM Power Clean)
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.

Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
"Barraza" (AMRAP - Rounds & Reps)
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
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