CrossFit – Sat, May 9
General Warm-Up
2 Sets:
10 Alternating Scorpions
6/6 Single Arm Kettlebell Deadlifts
8 Scapular Pull-Ups
:10/:10 Single Arm Hang or :20 Active Hang
Specific Warm-Up
6 Russian Kettlebell Swings + 6 American Kettlebell Swings @ warm-up loads
4 Jumping Pull-Ups w/eccentric
4 No-Jump Burpees
1 Partial Wall Walk+ 1 Wall Walk to Standard for the Day
Primer
6 American Kettlebell Swings @ working loads
8 Elevator Pull-Ups, building kip and hip extension towards chin over bar
4 Burpees
2 Wall Walks to Standard for the Day
Use this to confirm movement standards and partner communication before “Apache” begins.
For Time: With a Partner
3 Rounds:
20 Pull-Ups
30 American Kettlebell Swings
20 Pull-Ups
20 Burpees
20 Pull-Ups
10 Wall Walks
Work can be partitioned between partners as desired.
Time Cap: 30:00
Score = Time
Kettlebell: 53/35lb, 24/16kg
Wall Walk: 10-in from wall
Goals: Complete each round in 6:30–9:00 and maintain sets of 5 or more on all pull-up blocks throughout
Stimulus: Gymnastics Density / Grip
RPE: 7.5/10
Primary Objective: Maintain sets of 5 or more on pull-ups across all three rounds and all nine pull-up blocks in the workout.
Secondary Objective: Hold even split times across rounds 1 through 3, using the partner format and intentional partitioning to protect pacing as grip fatigue accumulates.
Workout Strategy
“Apache” rewards communication and smart partitioning far more than just muscular endurance. Before the clock starts, partners should agree on a splitting strategy, 10 and 10, or 5 and 5 cycling, are both solid approaches on pull-ups depending on capacity. The non-negotiable is that one partner is always moving: the moment both athletes are at rest, the clock is winning. On the pull-ups, expect the forearm pump to compound quickly as the workout progresses. The combination of swings and wall walks between each block never lets the hands fully recover, and athletes who go too big early will be grinding singles by the back half of round two. Kettlebell swings should be completed in big sets with a full overhead lockout at the top of every rep. Keep burpees moving at a steady rhythm that doesn’t spike the heart rate before the next pull-up block. Wall walks work best in quick sets of 2, keeping the movement cyclical and the partner turnover smooth. Aim for consistent round splits. If round one takes 7 minutes, rounds two and three should be within 30 to 60 seconds of that. Athletes who go out in 5:30 and blow up in round three will lose far more time than those who pace and hold quality across all three.
Level 2:
3 Rounds:
15 Pull-Ups
30 American Kettlebell Swings
15 Pull-Ups
15 Burpees
15 Pull-Ups
8 Wall Walks
Kettlebell: 44/26lb, 20/12kg
Wall Walks: 10-in from wall
Level 1:
3 Rounds:
15 Jumping Pull-Ups or Ring Rows
30 Russian Kettlebell Swings
15 Jumping Pull-Ups or Ring Rows
15 Burpees
15 Jumping Pull-Ups or Ring Rows
8 Wall Walks
Kettlebell: 44/26lb, 20/12kg
Wall Walks: 30-in from wall
Kettlebell: 35/26lb, 16/12kg
Masters 55+:
3 Rounds:
15 Pull-Ups
30 American Kettlebell Swings
15 Pull-Ups
15 Burpees
15 Pull-Ups
8 Wall Walks
Kettlebell: 44/26lb, 20/12kg
Wall Walks: 20-in from the wall
Competitor:
Reps as prescribed
Kettlebell: 70/53lb, 32/24kg
Pull-Ups: Chest-to-Bar Pull-Ups
Hotel Gym / Travel:
3 Rounds: Solo
8/6 Strict Pull-Ups
10 Dual Dumbbell Hang Muscle Snatch
8/6 Strict Pull-Ups
20 Burpees
8/6 Strict Pull-Ups
10 Inchworm Push-Ups
Dumbbell: 35/25lb, 15/12kg
For Quality:
4 Sets:
:20 Dual Dumbbell Bicep Curls
:10 Rest
:10 Rest
:20 Russian Twists
:10 Rest
Note: This is 6:00 of Work
