CrossFit – Sat, Jul 25
General Warm-Up
2 x
10 Cat Cows
8/8 Quadruped Thoracic Rotations
10 Hollow Rocks
Specific Warm-Up
2 x
5 Deadlifts
8 Russian Kettlebell Swings
1 Wall Walk + :20 Wall Facing Handstand Hold
10 Abmat Sit-Ups
3-5 Box Piked Handstand Push-Ups
Primer
2 Sets at Working Loads:
2 Wall Walks
5 American Kettlebell Swings
8 Med-Ball Weighted Sit-Ups
3 Sets, Building to Working Loads and Modifications:
1-2 Deadlifts
2 Strict Handstand Push-Ups
Use this to confirm loads and handstand push-up scaling before “091022 Games Mash-Up” begins.
For Time, With a Partner
Station 1:
4 Rounds
4 Wall Walks 10-in
8 American Kettlebell Swings
12 Med-Ball Weighted Sit-Ups
Station 2:
7 Rounds
3 Deadlifts
4 Strict Handstand Push-Ups
One athlete starts on Station 1 while the other starts on Station 2. Both athletes work simultaneously, completing their respective stations independently. Once an athlete finishes their station, they move to the opposing station (only if the other athlete has completed their station) and complete it in full. Time stops when both partners have completed both stations.
Time Cap: 22:00
Score = Time
Med-Ball: 20/14lb (9/6kg)
Kettlebell: 70/53lb (32/24kg)
Deadlift: 315/205lb (143/92kg)
Goals: 14:00-18:00
Stimulus: Posterior Chain and Upper Body Pressing
RPE: 8.5/10
Primary Objective: Both partners complete both stations within the time cap, working simultaneously and transitioning with purpose the moment each station is finished.
Secondary Objective: Maintain positional integrity on the deadlift across all seven rounds and keep wall walk mechanics tight even as fatigue accumulates from the kettlebell and sit-up volume.
Level 2:
Station 1:
4 Rounds
3 Wall Walks 15-in
8 American Kettlebell Swings
12 Med-Ball Weighted Sit-Ups
Station 2:
7 Rounds
3 Deadlifts
4 Handstand Push-Ups
Med-Ball: 20/14lb (9/6kg)
Kettlebell: 53/35lb (24/16kg)
Deadlift: 225/155lb (102/70kg)
Level 1:
Station 1:
4 Rounds
2 Wall Walks 30-in
8 Russian Kettlebell Swings
12 Abmat Sit-Ups
Station 2:
7 Rounds
3 Deadlifts
4 Box Piked Handstand Push-Ups or 4 Push-Ups
Kettlebell: 35/26lb (16/12kg)
Deadlift: 185/125lb (84/57kg)
Masters 55+:
Station 1:
4 Rounds
2 Wall Walks
8 Russian Kettlebell Swings
12 Med-Ball Weighted Sit-Ups
Station 2:
7 Rounds
3 Deadlifts
3 Strict Handstand Push-Ups (2-in Riser)
Med-Ball: 20/14lb (9/6kg)
Kettlebell: 53/35lb (24/16kg)
Deadlift: 225/155lb (102/70kg)
Competitor:
Station 1:
4 Rounds
4 Wall Walks 10-in
8 American Kettlebell Swings
12 Med-Ball Weighted Sit-Ups
Station 2:
7 Rounds
3 Deadlifts
4 Strict Deficit Handstand Push-Ups (3/1.5in)
Med-Ball: 20/14lb (9/6kg)
Kettlebell: 70/53lb (32/24kg)
Deadlift: 315/205lb (143/92kg)
Hotel Gym / Travel:
Station 1:
4 Rounds
4 Wall Walks or 5 Inchworm Push-Ups
8 Alt DB Snatch
12 Dumbbell Weighted Sit-Ups
Station 2:
7 Rounds
6 Dual Dumbbell Deadlift
4 Strict Handstand Push-Ups or Box Piked Handstand Push-Ups
Dumbbells: Heaviest available
Accessory Finisher
4 Sets:
2/2 Turkish Get-Ups
5/Each Prone Y-T-W
10/10 Paloff Press with Rotation
For Quality:
4 Sets
5/side Side Lying Windmill
:30/side Bear Sit Hip IR
(:04 down :04 up each rep)
5 Prone Y Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
