CrossFit – Sat, May 16
Get fired up and ready to conquer Murph on Friday, May 22nd! Hero Week is going to be an extraordinary experience, and we want you to bring your friends and family along to soak in the incredible energy and excitement that will be radiating all week long. To crown this unforgettable week, we will be hosting an epic BBQ on Friday, May 22nd, igniting the grills at 0930 -this is going to be a phenomenal celebration you absolutely will not want to miss! CrossFit Sacrifice Team
General Warm-Up
2:00 Cardio Choice
:20/:20 Crossbody Lat Stretch
:20/:20 Samson Stretch
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2 Sets
4 Inchworm Push-Ups
8 Deep Lunge Mountain Climbers
Specific Prep
2 Sets
4-6 Toes to Target, Building Toes to Bar or Alternating Toes to Bar or Knee Raises
4 No Jump Burpees
2-3 Strict Pull-Ups or Jump Pull-Ups
1 Partial Wall Walk + 1 Full Walk (Focus on Straight Arms, Hollow Body, and Tension through Midline)
Spend 10:00 going through progressions based on individual ability. Athletes new to rope climbs work through foot lock mechanics, seated pulls, and partial ascents from a low starting position. Athletes with proficiency focus on J-hook efficiency, a strong leg drive, and a smooth controlled descent with lat tension maintained. All athletes should complete at least 2-3 quality attempts at whatever level is appropriate for them. Quality of movement is the standard, not number of reps.
Modifications:
Level 1: Rope Pull-Ups or Rope Pull to Standing from floor level, developing the pulling pattern and grip mechanics before attempting a full ascent
Hotel Gym / Travel: 3 Sets of 5-7 Strict Pull-Ups or Towel Pull-Ups with a 3-second controlled descent, reinforcing the same lat engagement and grip mechanics targeted in the rope climb progression
1 Set at Working Pace:
4/4 Toes to Bar
4 Synchro Line Facing Burpees
1/1 Rope Climbs
2 Alternating Wall Walks (1 Each)
Practicing coordination and breaking sets quickly and efficiently. Use this to confirm partner communication, movement standards, and transition speed before “Venusaur Solar Beam” begins.
For Rounds + Reps
24:00 AMRAP : With a Partner
24 Toes to Bar
18 Synchro Line Facing Burpees
6/4 Rope Climbs
10 Alternating Wall Walks
Wall Walk: 10-in From Wall
Score = Rounds + Reps
Goals: 3.5-5 Rounds
Stimulus: Upper Body Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Communicate with your partner on every transition, establish splits before the clock starts, and protect those splits across all 24 minutes rather than reacting to fatigue on the fly.
Secondary Objective: Maintain consistent round pacing from round one to round four, using the Synchro Burpees as the pace check that keeps both partners together.
Level 2:
24:00 AMRAP
With a Partner:
24 Toes to Target
18 Synchro Line Facing Burpees
4/3 Rope Climbs
10 Alternating Wall Walks
Wall Walk: 20-in From Wall
Level 1:
24:00 AMRAP
With a Partner:
24 Hanging Knee Raises
18 Synchro Burpees
6/4 Rope Pull to Stands
8 Alternating Wall Walks
Wall Walk: 30-in From Wall
Masters 55+:
24:00 AMRAP
With a Partner:
18 Toes to Bar
15 Synchro Line Facing Burpees
4/3 Rope Climbs
10 Alternating Wall Walks
Wall Walk: 20-in From Wall
Competitor:
24:00 AMRAP
With a Partner:
24 Toes to Bar
18 Synchro Line Facing Burpees
6/4 Legless Rope Climbs
10 Alternating Wall Walks
Wall Walk: 10-in From Wall
Hotel Gym / Travel:
24:00 AMRAP
24 V-Ups
18 Burpees
12 Strict Pull-Ups
6 Wall Walks
For Quality:
3 Sets
6 Q-Ped Hip Cars / side
:45 Seated forward Fold w/ Reach
Intent: Gently restore hip control while opening posterior chain and shoulders.
