CrossFit – Sat, Jul 26
2:00 – 3:00 Cardio Choice
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2 Sets
10 Bend and Bows
5 Inchworm to Hollow Hold (2sec on each)
10 Alternating Box Step-Ups
10 Alternating V-Ups + 10 sec Hollow Hold
“PVC Chaos”
Equipment: 1 PVC pipe per person
* How to Play:
Athletes stand in a circle with PVCs upright on the floor.
On coaches’ cue (“Left” or “Right”), they must let go of their PVC and grab the one next to them in that direction before it hits the ground.
If someone drops it, they do 3 burpees or a run penalty. (Coaches Choice)
Make the circle bigger with more space between as rounds go on to increase difficulty.
* Focus: Reaction, coordination, group energy
2-3 Sets
5 Deadlifts @ Building Loads
1 Partial Wall Walk + 1 Full Wall Walk
5 Box Jumps @ Working height
10 Abmat Sit-Ups
7 Rounds For Time (Split Reps as Needed):
15 Deadlifts
5 Wall Walks
15 Box Jumps
30 Abmat Sit-Ups
Box Height: 24/20in
Deadlift: (225/155lb, 102/70kg)
Wall Walk: 10in to Wall
Score: Total Time
Time Cap: 25:00
Goal Time: 18:00 – 22:00
Stimulus: Mixed Gritty Effort / Shared Volume Conditioning
RPE: 8/10
Primary Objective: Fast transitions with short, manageable sets to avoid redlining. Look to complete each round in ~3:00 or less
Secondary Objective: Keep transitions smooth and clear between partners—don’t waste time
Level 2:
7 Rounds For Time (Split Reps as Needed):
15 Deadlifts
3 Wall Walks
15 Box Jumps
30 Abmat Sit-Ups
Box Height: 24/20in
Deadlift: (185/125lb, 84/57kg)
Score: Total Time
Level 1:
7 Rounds For Time (Split Reps as Needed):
15 Deadlifts
3 Wall Walks
15 Box Jumps
30 Abmat Sit-Ups
Box Height: 24/20in
Deadlift: (185/125lb, 84/57kg)
Wall Walk: 30 in to wall
Score: Total Time
Masters 55+:
7 Rounds For Time (Split Reps as Needed):
12 Deadlifts
3 Wall Walks
12 Box Jumps
24 Abmat Sit-Ups
Box Height: 24/20in
Deadlift: (155/105lb, 70/48kg))
Score: Total Time
Competitor:
5 Rounds For Time Solo
15 Deadlifts
5 Wall Walks
15 Box Jumps
30 GHD Sit-Ups
Box Height: 24/20in
Deadlift: (225/155lb, 102/70kg)
Wall Walk: 10in to Wall
Score: Total Time
Travel /Hotel Gym : Solo
5 Rounds For Time Solo
15 Dumbbell Deadlifts
5 Wall Walks
15 Bench Jumps
30 V-Ups
Deadlift: 2 x 50/35lb, 22.5/15kg
Wall Walk: 10in to Wall
Score: Total Time
PRVN Recovery #9
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
5 Sets, For Quality:
:30 second Dual Kettlebell Overhead Hold
Rest as needed between sets
– Points of Performance Note:
Aim to move slow and controlled through the Back Extensions. Each vertebrae at a time on the way down and on the way up, squeezing the glutes the entire time
