CrossFit – Sun, Apr 26
General Warm-Up
2:00 Cardio Choice
2 Sets:
20 Alternating Arm Swings
10 Alternating Scorpions
:20 Extended Plank Reverse Bridge
:30 Glute Bridge Hold
10 Inchworm Push-Ups
5/5 Single Leg Glute Bridges
Specific Prep
2 Sets:
:30 Jump Rope Practice
10 No-Jump Burpees
8 Kettlebell Deadlifts
:15 Hollow Body Hold
8 GHD Sit-Ups — short to full range of motion progressing set to set
–
1 Set:
5 Push-Ups
50ft (15m) Kettlebell Farmers Carry
10 GHD Sit-Ups, building range of motion
20 Double Unders or 40 Single Unders
Confirm push-up variation, kettlebell load, GHD range of motion, and rope rhythm before the primer begins.
Sets at working pace:
10 Push-Ups
100ft (30m) Kettlebell Farmers Carry @ working load
10 GHD Sit-Ups
30 Double Unders
Use this to confirm set times, transition speed, and double under rhythm before the clock starts on “Inconceivable.”
Every 4:00 x 5 Sets
20/15 Push-Ups
100ft (30m) Kettlebell Farmers Carry
20 GHD Sit-Ups
60 Double Unders
Kettlebells: 2 x 70/53lb, 32/24kg
Score = Sum Total Time
Goal: Each set completed in 2:45–3:15 | :45–1:15 rest per round
Stimulus: Full Body Muscular Endurance / Grip / Midline
RPE: 8/10
Primary Objective: Consistent set times across all 5 sets. The 4:00 window is tight by design, athletes who move efficiently through transitions will allow for more rest time with similar effort.
Secondary Objective: Unbroken double unders every set or a quick break at 30. Avoid tripping and keep these consistent to manage the rest time efficiently.
Level 2
Every 4:00 x 5 Sets
20/15 Push-Ups
100ft (30m) Kettlebell Farmers Carry
20 GHD Sit-Ups
60 Double Unders
Kettlebells: 2 x 53/35lb, 24/16kg
—
Level 1
Every 4:00 x 5 Sets
15/10 Push-Ups
100ft (30m) Kettlebell Farmers Carry
15 Abmat Sit-Ups
40 Single Unders or 30 Double Under Attempts
Kettlebells: 2 x 35/26lb, 16/12kg
—
Masters 55+
Every 4:00 x 5 Sets
15/10 Push-Ups
100ft (30m) Kettlebell Farmers Carry
15 GHD Sit-Ups or Abmat Sit-Ups
40 Double Unders
Kettlebells: 2 x 53/35lb, 24/16kg
Competitor
Every 4:00 x 5 Sets
20/15 Deficit Push-Ups
100ft (30m) Kettlebell Farmers Carry
20 GHD Sit-Ups
60 Double Unders
Kettlebells: 2 x 70/53lb, 32/24kg
—
Travel / Hotel
Every 4:00 x 5 Sets
20/15 Push-Ups
100ft (30m) Dumbbell Farmers Carry
20 Abmat Sit-Ups
60 Double Unders
Dumbbells: 2 x 50/35lb, 22.5/15kg
For Quality: 3 Sets
:45/side Rack Lat Stretch
6/side Wall Slide w/ Posterior Tilt
:45 Puppy Pose Hold
Intent: Decompress the shoulder girdle and restore lat length after pulling or overhead volume.
Notes:
Lat Stretch
– Hinge at the hip — don’t round
– Push hips back to load the stretch
– Breathe into the side of the ribcage
Wall Slide
– Forearms stay on wall the whole time
– Flatten low back before you move
– Slow and controlled — don’t chase height
Puppy Pose
– Hips stack over knees
– Chest reaches toward floor
– Let gravity do the work — no forcing it
