CrossFit – Mon, Sep 14
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
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10/10 Single Leg Glute Bridges
:20 Hollow Hold
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2 Sets
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings
5 American Kettlebell Swings
10 Goblet Cossack Squats
10 AbMat Sit-Ups
Specific Barbell Prep
5 Back Squats @ Empty Barbell (Focusing on Braced Midline, Consistent Depth)
4 Back Squats @ 40-50%
3 Back Squats @ 55-65%
2 Back Squats @ 70-75%
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1 Back Squat @ 80% (Confirming Opening Load)
Set 1: 3 Reps @ 80%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 80%+
Set 5: 2 Reps @ 80%+
Set 6: 2 Reps @ 85%
Percentages are based on 1RM Back Squat.
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Loading Notes
• Sets 1-3 sit flat at 80%; the goal is three clean triples, not a build.
• Sets 4 and 5 are doubles at 80% or slightly above, only if bar speed and depth held on the triples.
• Set 6 at 85% is the top set of the day; stage plates ahead of time, the 2:00 window does not allow for plate math.
For Time
Buy-In:
33/24 Calorie Bike
Directly into
3 Rounds
21 American Kettlebell Swings
21 AbMat Sit-Ups
Time Cap: 12:00
Score = Time
Kettlebell: 1 x 53/35lb (24/16kg)
Calorie Bike: 33/24 Echo, 35/28 Bike Erg, 35/26 Assault
Goals: 7:00-10:00
Stimulus: Midline Endurance / Hip Flexion and Extension
RPE: 8/10
Primary Objective: Complete the bike buy-in in sub 2:30.
Secondary Objective: Hold to ~2:00 per round on the swings and sit-ups.
Level 2:
Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault
Kettlebell: 44/26lb (20/12kg)
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Level 1:
Calorie Bike: 25/18 Echo, 27/22 Bike Erg, 27/20 Assault
3 Rounds: 15 Russian Kettlebell Swings, 15 AbMat Sit-Ups
Kettlebell: 26/18lb (12/8kg)
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Masters 55+:
Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault
3 Rounds: 18 American Kettlebell Swings, 18 AbMat Sit-Ups
Kettlebell: 44/26lb (20/12kg)
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Competitor:
Same Format
Kettlebell: 70/53lb (32/24kg)
GHD Sit-Ups
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Hotel Gym / Travel:
Buy-In: 2:30 @ 8/10 Effort Bike or Treadmill
3 Rounds: 21 American Dumbbell Swings, 21 AbMat Sit-Ups
Dumbbell: 50/35lb (22.5/15kg)
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Big Class Notes:
If bikes are limited, run two heats on a 3:00 delay with the resting group set up at their kettlebell station and judging reps. Alternatively we can have a group start on the bike and a group finish on the bike or even 4 groups with 2 groups starting at the same time on the 0:00, one on the bike and one finishing on the bike, and the other two groups starting on a 2:45 Delay to allow time for the groups to be out of the way by the time the bike is done and still be finished by the time the other group hits the bike.
For Quality
4 Sets:
:45 Weighted Forearm Plank
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
10/10 Side Lying Banded Clam Shells
