CrossFit - Sat, Jun 20 – CrossFit Sacrifice

01JAN, 1900

CrossFit – Sat, Jun 20

CrossFit – Sat, Jun 20

Warm-Up Flow

General Warm-Up

1:30 Row

10 Alternating Active Pigeon Stretch

10 Iron Cross Stretch

10 Alternating Scorpion Stretch

10 Deep Lunge Mountain Climbers

–

4 Medball Front Squats

4 Medball Push Press

6 Wall Balls

4 No Jump Burpees

4 Box Jump Overs

2-4 Burpee Box Jump Overs

Primer

Each Partner Completing, Resting 1:1

10 Wall Balls

5 Burpee Box Jump Overs

10/8 Calories on Rower

–

Then, get set for the workout.

Use this to confirm loads and handoff strategy before “King of the World” begins.

“King of the World” (9 Rounds for reps)

For Max Reps, With a Partner

AMRAP x 6:00-4:00-2:00

Wall Balls

Burpee Box Jump Overs

Calorie Row

Wall Ball: 20/14 lb, 9/6 kg, 10/9 ft target

Box Height: 20/14 in

Score = Total Reps Across All Movements

Goal: Male Team: 520-640 Reps / Female Team: 420-560 Reps

Stimulus: Leg Stamina / Partner Pacing

RPE: 8/10

Primary Objective: Equal work between partners, with no point in any interval where both athletes are resting simultaneously.

Secondary Objective: Maintain a consistent working pace or increase pacing as the time domain condenses, treating the 2:00 as a full effort sprint relative to the 6:00 opener.

[King of the World: Level 2, Level 1, & Masters 55+] (9 Rounds for reps)

Level 2:

Wall Ball: 20/14lb, 9/6kg 10/9 ft

Box: As written

Row: As written

Level 1:

Wall Ball: 14/10lb, 6/4 10/9 ft

Burpee Step Over:

Row: As written, reduce calories to 8/6 per turn

Masters 55+:

Wall Ball: 14/10lb, 6/4kg 10/9 ft

Burpee Step Over or Jump Over: 20 in box

Row: As written

[King of the World: Competitor & Travel] (9 Rounds for reps)

Competitor:

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

Burpee Box Jump Over: 30/24 in

Row: As written

Hotel Gym / Travel:

Wall Balls or Dumbbell Thrusters

Burpee Bench Jump Overs or Lateral Burpees over a dumbbell

Any Machine

PRVN Reset

For Quality

3 Sets:

:30 Saddle Pose

:30 Hip Thrust Hold (Belly Breathe Focus)

5/5/5 3-Way Banded Pull Apart

5 Inch Worms (5s in Down & Up Dog Positions)

Optional Accessories (Checkmark)

For Quality

3 Sets:

10 Reverse Nordics

10 Paused Goblet Cossack Squats (2 seconds)

1:00 Forearm Plank (Weighted)

Upcoming classes

CrossFitFriday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Fri, Jun 19

Warm-Up Flow
General Warm-Up
2 Sets:
15 Banded Good Mornings
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge

Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows

2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
Hero Wod Friday (AMRAP - Rounds and Reps)
”JENKINS”
AMRAP 40:00
With A Partner
50 Burpees
400 Meter Run
50 Kettlebell Swings (24kg/16kg)
400 Meter Run
50 Pull-Ups
400 Meter Run
50 Push-Ups
400 Meter Run
Split the burpees, kettlebell swings, pull-ups, and push-ups.
The runs are done together.
Hero Wod Friday (AMRAP - Rounds and Reps)
“JENKINS”
AMRAP 30:00
With A Partner
40 Burpees
200 meter Run
40 Kettlebell Swings (44/26 lb)
200 meter Run
40 Jumping Pull-Ups
200 meter Run
40 Knee Push-Ups
Split the work, do the runs together!
[The Long Con: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
As written, push toward 5+ rounds

Hotel Gym / Travel:
15 Single Leg Romanian Deadlifts (each side, light dumbbells)
20 American Kettlebell Swings or Dumbbell Swings
15 Dumbbell Bench Press
20 Ring Rows or Banded Pull-Ups
Accessory Finisher
For Quality
3 Sets:
10/10 Single Arm Dumbbell Bent Over Row
15 Towel Kettlebell Curls
10/10 Banded Bird-Dog
PRVN Reset (Checkmark)
4 Sets:
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell"(Top)
:30/:30 Pigeon Pose w/ Distraction
CrossFitFriday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Fri, Jun 19

Warm-Up Flow
General Warm-Up
2 Sets:
15 Banded Good Mornings
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge

Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows

2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
Hero Wod Friday (AMRAP - Rounds and Reps)
”JENKINS”
AMRAP 40:00
With A Partner
50 Burpees
400 Meter Run
50 Kettlebell Swings (24kg/16kg)
400 Meter Run
50 Pull-Ups
400 Meter Run
50 Push-Ups
400 Meter Run
Split the burpees, kettlebell swings, pull-ups, and push-ups.
The runs are done together.
Hero Wod Friday (AMRAP - Rounds and Reps)
“JENKINS”
AMRAP 30:00
With A Partner
40 Burpees
200 meter Run
40 Kettlebell Swings (44/26 lb)
200 meter Run
40 Jumping Pull-Ups
200 meter Run
40 Knee Push-Ups
Split the work, do the runs together!
[The Long Con: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
As written, push toward 5+ rounds

Hotel Gym / Travel:
15 Single Leg Romanian Deadlifts (each side, light dumbbells)
20 American Kettlebell Swings or Dumbbell Swings
15 Dumbbell Bench Press
20 Ring Rows or Banded Pull-Ups
Accessory Finisher
For Quality
3 Sets:
10/10 Single Arm Dumbbell Bent Over Row
15 Towel Kettlebell Curls
10/10 Banded Bird-Dog
PRVN Reset (Checkmark)
4 Sets:
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell"(Top)
:30/:30 Pigeon Pose w/ Distraction
CrossFitFriday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Fri, Jun 19

Warm-Up Flow
General Warm-Up
2 Sets:
15 Banded Good Mornings
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge

Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows

2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
Hero Wod Friday (AMRAP - Rounds and Reps)
”JENKINS”
AMRAP 40:00
With A Partner
50 Burpees
400 Meter Run
50 Kettlebell Swings (24kg/16kg)
400 Meter Run
50 Pull-Ups
400 Meter Run
50 Push-Ups
400 Meter Run
Split the burpees, kettlebell swings, pull-ups, and push-ups.
The runs are done together.
Hero Wod Friday (AMRAP - Rounds and Reps)
“JENKINS”
AMRAP 30:00
With A Partner
40 Burpees
200 meter Run
40 Kettlebell Swings (44/26 lb)
200 meter Run
40 Jumping Pull-Ups
200 meter Run
40 Knee Push-Ups
Split the work, do the runs together!
[The Long Con: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
As written, push toward 5+ rounds

Hotel Gym / Travel:
15 Single Leg Romanian Deadlifts (each side, light dumbbells)
20 American Kettlebell Swings or Dumbbell Swings
15 Dumbbell Bench Press
20 Ring Rows or Banded Pull-Ups
Accessory Finisher
For Quality
3 Sets:
10/10 Single Arm Dumbbell Bent Over Row
15 Towel Kettlebell Curls
10/10 Banded Bird-Dog
PRVN Reset (Checkmark)
4 Sets:
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell"(Top)
:30/:30 Pigeon Pose w/ Distraction
CrossFitFriday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Fri, Jun 19

Warm-Up Flow
General Warm-Up
2 Sets:
15 Banded Good Mornings
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge

Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows

2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
Hero Wod Friday (AMRAP - Rounds and Reps)
”JENKINS”
AMRAP 40:00
With A Partner
50 Burpees
400 Meter Run
50 Kettlebell Swings (24kg/16kg)
400 Meter Run
50 Pull-Ups
400 Meter Run
50 Push-Ups
400 Meter Run
Split the burpees, kettlebell swings, pull-ups, and push-ups.
The runs are done together.
Hero Wod Friday (AMRAP - Rounds and Reps)
“JENKINS”
AMRAP 30:00
With A Partner
40 Burpees
200 meter Run
40 Kettlebell Swings (44/26 lb)
200 meter Run
40 Jumping Pull-Ups
200 meter Run
40 Knee Push-Ups
Split the work, do the runs together!
[The Long Con: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
As written, push toward 5+ rounds

Hotel Gym / Travel:
15 Single Leg Romanian Deadlifts (each side, light dumbbells)
20 American Kettlebell Swings or Dumbbell Swings
15 Dumbbell Bench Press
20 Ring Rows or Banded Pull-Ups
Accessory Finisher
For Quality
3 Sets:
10/10 Single Arm Dumbbell Bent Over Row
15 Towel Kettlebell Curls
10/10 Banded Bird-Dog
PRVN Reset (Checkmark)
4 Sets:
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell"(Top)
:30/:30 Pigeon Pose w/ Distraction
CrossFitFriday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Fri, Jun 19

Warm-Up Flow
General Warm-Up
2 Sets:
15 Banded Good Mornings
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge

Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows

2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
Hero Wod Friday (AMRAP - Rounds and Reps)
”JENKINS”
AMRAP 40:00
With A Partner
50 Burpees
400 Meter Run
50 Kettlebell Swings (24kg/16kg)
400 Meter Run
50 Pull-Ups
400 Meter Run
50 Push-Ups
400 Meter Run
Split the burpees, kettlebell swings, pull-ups, and push-ups.
The runs are done together.
Hero Wod Friday (AMRAP - Rounds and Reps)
“JENKINS”
AMRAP 30:00
With A Partner
40 Burpees
200 meter Run
40 Kettlebell Swings (44/26 lb)
200 meter Run
40 Jumping Pull-Ups
200 meter Run
40 Knee Push-Ups
Split the work, do the runs together!
[The Long Con: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
As written, push toward 5+ rounds

Hotel Gym / Travel:
15 Single Leg Romanian Deadlifts (each side, light dumbbells)
20 American Kettlebell Swings or Dumbbell Swings
15 Dumbbell Bench Press
20 Ring Rows or Banded Pull-Ups
Accessory Finisher
For Quality
3 Sets:
10/10 Single Arm Dumbbell Bent Over Row
15 Towel Kettlebell Curls
10/10 Banded Bird-Dog
PRVN Reset (Checkmark)
4 Sets:
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell"(Top)
:30/:30 Pigeon Pose w/ Distraction
CrossFitFriday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Fri, Jun 19

Warm-Up Flow
General Warm-Up
2 Sets:
15 Banded Good Mornings
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge

Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows

2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
Hero Wod Friday (AMRAP - Rounds and Reps)
”JENKINS”
AMRAP 40:00
With A Partner
50 Burpees
400 Meter Run
50 Kettlebell Swings (24kg/16kg)
400 Meter Run
50 Pull-Ups
400 Meter Run
50 Push-Ups
400 Meter Run
Split the burpees, kettlebell swings, pull-ups, and push-ups.
The runs are done together.
Hero Wod Friday (AMRAP - Rounds and Reps)
“JENKINS”
AMRAP 30:00
With A Partner
40 Burpees
200 meter Run
40 Kettlebell Swings (44/26 lb)
200 meter Run
40 Jumping Pull-Ups
200 meter Run
40 Knee Push-Ups
Split the work, do the runs together!
[The Long Con: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
As written, push toward 5+ rounds

Hotel Gym / Travel:
15 Single Leg Romanian Deadlifts (each side, light dumbbells)
20 American Kettlebell Swings or Dumbbell Swings
15 Dumbbell Bench Press
20 Ring Rows or Banded Pull-Ups
Accessory Finisher
For Quality
3 Sets:
10/10 Single Arm Dumbbell Bent Over Row
15 Towel Kettlebell Curls
10/10 Banded Bird-Dog
PRVN Reset (Checkmark)
4 Sets:
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell"(Top)
:30/:30 Pigeon Pose w/ Distraction
CrossFitFriday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Fri, Jun 19

Warm-Up Flow
General Warm-Up
2 Sets:
15 Banded Good Mornings
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge

Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows

2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
Hero Wod Friday (AMRAP - Rounds and Reps)
”JENKINS”
AMRAP 40:00
With A Partner
50 Burpees
400 Meter Run
50 Kettlebell Swings (24kg/16kg)
400 Meter Run
50 Pull-Ups
400 Meter Run
50 Push-Ups
400 Meter Run
Split the burpees, kettlebell swings, pull-ups, and push-ups.
The runs are done together.
Hero Wod Friday (AMRAP - Rounds and Reps)
“JENKINS”
AMRAP 30:00
With A Partner
40 Burpees
200 meter Run
40 Kettlebell Swings (44/26 lb)
200 meter Run
40 Jumping Pull-Ups
200 meter Run
40 Knee Push-Ups
Split the work, do the runs together!
[The Long Con: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
As written, push toward 5+ rounds

Hotel Gym / Travel:
15 Single Leg Romanian Deadlifts (each side, light dumbbells)
20 American Kettlebell Swings or Dumbbell Swings
15 Dumbbell Bench Press
20 Ring Rows or Banded Pull-Ups
Accessory Finisher
For Quality
3 Sets:
10/10 Single Arm Dumbbell Bent Over Row
15 Towel Kettlebell Curls
10/10 Banded Bird-Dog
PRVN Reset (Checkmark)
4 Sets:
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell"(Top)
:30/:30 Pigeon Pose w/ Distraction
CrossFitSaturday, 9:00 am - 10:00 am9:00 AM Free WOD
CrossFit - Sat, Jun 20

Warm-Up Flow
General Warm-Up
1:30 Row
10 Alternating Active Pigeon Stretch
10 Iron Cross Stretch
10 Alternating Scorpion Stretch
10 Deep Lunge Mountain Climbers
-
4 Medball Front Squats
4 Medball Push Press
6 Wall Balls
4 No Jump Burpees
4 Box Jump Overs
2-4 Burpee Box Jump Overs
Primer
Each Partner Completing, Resting 1:1
10 Wall Balls
5 Burpee Box Jump Overs
10/8 Calories on Rower
-
Then, get set for the workout.

Use this to confirm loads and handoff strategy before "King of the World" begins.
"King of the World" (9 Rounds for reps)
For Max Reps, With a Partner
AMRAP x 6:00-4:00-2:00
Wall Balls
Burpee Box Jump Overs
Calorie Row

Wall Ball: 20/14 lb, 9/6 kg, 10/9 ft target
Box Height: 20/14 in
Score = Total Reps Across All Movements
Goal: Male Team: 520-640 Reps / Female Team: 420-560 Reps
Stimulus: Leg Stamina / Partner Pacing
RPE: 8/10

Primary Objective: Equal work between partners, with no point in any interval where both athletes are resting simultaneously.

Secondary Objective: Maintain a consistent working pace or increase pacing as the time domain condenses, treating the 2:00 as a full effort sprint relative to the 6:00 opener.
[King of the World: Level 2, Level 1, & Masters 55+] (9 Rounds for reps)
Level 2:
Wall Ball: 20/14lb, 9/6kg 10/9 ft
Box: As written
Row: As written

Level 1:
Wall Ball: 14/10lb, 6/4 10/9 ft
Burpee Step Over:
Row: As written, reduce calories to 8/6 per turn

Masters 55+:
Wall Ball: 14/10lb, 6/4kg 10/9 ft
Burpee Step Over or Jump Over: 20 in box
Row: As written
[King of the World: Competitor & Travel] (9 Rounds for reps)
Competitor:
Wall Ball: 30/20 lb, 14/9kg to 10/9 ft
Burpee Box Jump Over: 30/24 in
Row: As written

Hotel Gym / Travel:
Wall Balls or Dumbbell Thrusters
Burpee Bench Jump Overs or Lateral Burpees over a dumbbell
Any Machine
PRVN Reset
For Quality
3 Sets:
:30 Saddle Pose
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
Optional Accessories (Checkmark)
For Quality
3 Sets:
10 Reverse Nordics
10 Paused Goblet Cossack Squats (2 seconds)
1:00 Forearm Plank (Weighted)

© 2021 CrossFit Sacrifice