CrossFit – Sat, Oct 4
General Warm-Up
3 Sets: For Quality
1:30 Row
5 Inchworm to Hollow
10 Down Dog to Up Dog
5 Pike Push-Ups
10 Sumo Stance Good Mornings
10 Alternating Box Step-Ups
5 Box Jumps
Specific Prep:
– Talk through Wall Facing Handstand Push-Up technique and form and go through mods. Practice 3-5 Reps of modification and movement pattern for the day.
– Elevator style kipping pull-up: Find the kip swing and work on tension and rhythm. Slowly build the kip and create a slight elbow bend and then push away and build the swing getting higher and higher until the chin is over the bar. Perform 5-6 Reps
– Build to working loads on the Sumo Deadlift over the course of 2-3 sets working on tension, body position, and maintaining knees out and chest up.
– Perform 3-5 Box Jump Overs
– 12/9 Calories on the Rower: Focusing on stroke rate, straight chain path and power through the entire stroke.
Light Primer:
2 WFHSPU
4 Pull-Ups
4 Sumo Deadlifts
4 Box Jump Overs
5/4 Calorie Row
For Max Reps:
17:00 EMOM
minute 1: Wall Facing Handstand Push-Ups
minute 2: Pull-Ups
minute 3: Sumo Deadlift
minute 4: Box Jump Overs
minute 5: Calorie Row
minute 6: Rest
Barbell: 185/125lb, 84/57kg
Box Height: 24/20in
*Start In a Waterfall rolling in on the minute to different stations
Score: Total Reps Across All Stations
Goal: 75/70+ Per Round (225/210+ Total)
Stimulus: Gymnastics + Posterior Chain Capacity / Aerobic Power
RPE: 8/10
Primary Objective: Maintain strong, repeatable efforts on each station while holding high-quality movement standards.
Secondary Objective: Hit similar rep counts across all five active minutes; avoid a large drop-off after the opening round.
Level 2:
For Max Reps:
17:00 EMOM
minute 1: Wall Facing Handstand Push-Ups
minute 2: Pull-Ups
minute 3: Sumo Deadlift
minute 4: Box Jump Overs
minute 5: Calorie Row
minute 6: Rest
Wall Facing Handstand Push-Ups to 2in Riser
Barbell: 155/105lb, 70/48kg
Box Height: 24/20in
—
Level 1:
For Max Reps:
17:00 EMOM
minute 1: Box Piked Handstand Push-Ups
minute 2: Jumping Pull-Ups
minute 3: Sumo Deadlift
minute 4: Box Step-Overs
minute 5: Calorie Row
minute 6: Rest
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in
—
Masters 55+:
For Max Reps:
17:00 EMOM
minute 1: Wall Facing Handstand Push-Ups
minute 2: Pull-Ups
minute 3: Sumo Deadlift
minute 4: Box Jump Overs
minute 5: Calorie Row
minute 6: Rest
Wall Facing Handstand Push-Ups to 2in Riser
Barbell: 135/95lb, 61/43kg
Box Height: 24/20in
—
Competitor:
For Max Reps:
17:00 EMOM
minute 1: Wall Facing Handstand Push-Ups
minute 2: Chest to Bar Pull-Ups
minute 3: Sumo Deadlift
minute 4: Box Jump Overs
minute 5: Calorie Row
minute 6: Rest
Barbell: 225/155lb, 102/70kg
Box Height: 24/20in
—
Travel / Hotel:
For Max Reps:
17:00 EMOM
minute 1: Wall Facing Handstand Push-Ups
minute 2: Strict Pull-Ups
minute 3: Dual Dumbbell Sumo Deadlift
minute 4: Bench Jump Over
minute 5: Machine of Choice
minute 6: Rest
Dumbbells: 2 x 70/50lb, 32/22.5kg
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
