CrossFit – Sat, Apr 4

CrossFit – Sat, Apr 4

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

–

2 Sets: For Quality

10 Bootstrap Squats

:30 Hamstring Plank March

:20 Extended Plank Reverse Bridge

10 Down Dog Toe Touches

5 Down Dog Pike Push-Ups

Specific Movement Prep

3-5 Deadlifts

3 Handstand Push-Up Negatives (Controlled light touch of the head to mat)

5 Wall Balls

–

2 Sets:

3-5 Deadlifts

2-3 Handstand Push-Up (Controlled light touch of the head to mat)

5 Wall Balls

*For Handstand Push-Ups, Can be Pike Push-Ups, Box Pike Handstand Push-Ups, Strict, or Kipping

“Great Smoky” (Time)

For Time: With a Partner

30 Rounds

1 Deadlift

7 Push-Ups

7 Wall Balls

Barbell: 315/225lb (145/102.5kg)

Wall Ball: 20/14 (9/6kg) to 10/9ft

You go, I go.

Partner A performs one round while Partner B rests.

Score = Total Time

Goal: 18:00-25:00

Time Cap: 30:00

RPE: 8.5/10

Stimulus: Strength Endurance / Partner Pacing / Transitions

Primary Objective: Evenly split the workload across 30 rounds, either through full alternating rounds or leap-frogging movements to accumulate 15 rounds each.

Secondary Objective: Transitions are life. No wasted time between movements and your partner is ready to go the moment you finish working.

[Great Smoky: Level 2, Level 1, & Masters 55+] (Time)

Level 2

For Time — With a Partner

30 Rounds

1 Deadlift

3 Handstand Push-Ups 2in riser

5 Wall Balls

Barbell: 225/155lb (102/70kg)

Wall Ball: 20/14lb (9/6kg) to 10/9ft

—

Level 1

For Time — With a Partner

30 Rounds

1 Deadlift

3 Push-Ups

5 Wall Balls

Barbell: 80% of 1RM

Wall Ball: 14/10lb (6/4kg) to 10/9ft

—

Masters 55+

For Time — With a Partner

30 Rounds

1 Deadlift

3 Box Piked Handstand Push-Ups

5 Wall Balls

Barbell: 80% of 1RM

Wall Ball: 14/10lb (6/4kg) to 10/9ft

[Great Smoky: Competitor & Travel] (Time)

Competitor

For Time — Solo

30 Rounds

1 Deadlift

3 Handstand Push-Ups

5 Wall Balls

Barbell: 315/225lb (145/102.5kg)

Wall Ball: 30/20lb (14/9kg) to 10/9ft

—

Travel / Hotel:

For Time — Solo

30 Rounds

1 Dual Dumbbell Push Press

3 Dual Dumbbell Front Squats

5 Dual Dumbbell Deadlifts

Dumbbells: 2 x 50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

For Quality

3 Sets:

12 Ring Hamstring Curls

:20/:20 Single Leg Sorenson Hold

10 Behind the Neck Strict Press

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