CrossFit – Mon, Sep 1
General Prep
2 Sets for Quality
1:00 Row
10 Dual Kettlebell Deadlifts
5 Up Downs
10 Squat Jumps
Specific Movement Prep
100ft (30m) Farmers Carry
5 Burpees
5 False Grip Ring Row to Chest
:10 Ring Support Hold + :10 Bottom of Dip Hold)
5 Inchworm Push-Ups (Narrow Hand Placement)
For Time:
6 Rounds
100m Dual Kettlebell Farmers Carry
10 Burpees Over Rower
300/250m Row
5/4 Ring Muscle-Ups
Farmers Carry: 2 x 53/35lb, 24/16kg
Level 2:
6 Rounds
100m Dual Kettlebell Farmers Carry
10 Burpees Over Rower
300/250m Row
6 Strict Pull-Ups
6/4 Ring Dips
Farmers Carry: 2 x 53/35lb, 24/16kg
Level 1:
6 Rounds
100m Dual Kettlebell Farmers Carry
10 Burpees
250/225m Row
6 Ring Rows
6/4 Push-Ups
Farmers Carry: 2 x 35/18lb, 16/8kg
Rx+:
For Time:
6 Rounds
100m Dual Kettlebell Farmers Carry
10 Burpees Over Rower
300/250m Row
7/5 Ring Muscle-Ups
Farmers Carry: 2 x 70/53lb, 32/24kg
Score: Time
Time Domain: 18:00-25:00
Time Cap: 30:00
Stimulus: Grip Stamina / Upper-Body Pulling Capacity / Interference
RPE: 8/10
Primary Objective: Complete each round in ~3:00–4:00. The goal here being consistency across
Secondary Objective: Maintain unbroken carries and consistent sets on the Ring Muscle-Ups
PRVN Mobility #5
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00/1:00 Thread the Needle Stretch
