CrossFit - Sat, Jul 19 – CrossFit Sacrifice

CrossFit – Sat, Jul 19

General Prep

3 Sets: For Quality

10/8 Calorie Row

8/8 Single Arm Upright Row

8/8 Single Arm Strict Press

5 Inchworm Push-Ups

5 No Jump Burpees

Specific Prep / Primer

2 Sets: Building Intensity

1 Partial Wall Walk + 1 Wall Walk

5 Dual Dumbbell Push Press

7/5 Calorie Row

5 Burpees to Plate

“Life Finds a Way” (4 Rounds for reps)

Team Conditioning (4 Person Team)

For Reps:

4 sets x 5:00 Running Clock

:30 Max Wall Walks

– :30 sec Rest –

:30 Max Dumbbell Push Press

– :30 Rest –

:30 Max Calorie Row

– :30 Rest –

:30 Max Burpees to Plate

– Rest 1:30 –

Dumbbells: 50/35lb, 22.5/15kg

*This is ideally done in teams of 4 with each member of the team on a different station and rotating through in order, then everyone resting for 1:30 before the next set. This would mean someone will start on Push Press, then Row, the Burpee, Then Wall Walk to finish. Another athlete will hit the Row – Burpee – Wall Walk – Push Press sequence and so on. This will allow athletes to play to their strengths of where they want to end as that is the place to game it and make the most reps up for the workout.

–

Score: Total Combined Reps/Calories

Goal: 3-5 Wall Walks, 10-12 Push Press, 10-12 (M), 7-9 (F) Calorie Row, 7-9 Burpees to Plate

Running Time 20:00 total (including rest)

Stimulus: High-Output Intervals / Functional Team Rotation

RPE: 9/10

Primary Objective: Maximize effort in :30 bursts while maintaining quality movement

Secondary Objective: Consistency across all intervals

[Life Find’s a Way: Levels] (4 Rounds for reps)

Level 2:
Dumbbells: 35/25lb, 15/12kg

Level 1:
Team Conditioning
For Reps:
4 sets x 5:00 Running Clock
:30 Max Wall Walks
– :30 sec Rest –
:30 Max Dumbbell Push Press
– :30 Rest –
:30 Max Calorie Row
– :30 Rest –
:30 Max Burpees
– Rest 1:30 –

Dumbbells: 25/15lb, 12/15kg
WW: to 30in off wall

Masters 55+:
Dumbbells: 30/20lb, 14/9kg

Competitor:
Dumbbells: 70/50lb, 32/22.5kg

Travel /Hotel Gym : Solo
As prescribed: Sub any machine for the Row that’s available or even a shuttle run

Finisher (Checkmark)

3 Sets: For Quality

20 Wall Facing Handstand Shoulder Taps

100m Farmers Carry, For Load

*Mods: Wall Facing Handstand Shoulder Taps to Box Piked Handstand Shoulder Taps or Further from Wall.

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash