CrossFit - Sun, Dec 21 – CrossFit Sacrifice

01JAN, 1900

CrossFit – Sun, Dec 21

No Childcare available on December 24**

Holiday Hours:
Dec. 24: 8:30 Only (12 Days of Christmas WOD)
Dec. 25: Closed
Dec 26: Closed
Dec 31: 5:30, 6:30, 8:30, 9:30, Noon
Jan 1: Closed
Jan 2: Open Gym 8-12

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

2 Sets: For Quality

8 Scapular Push-Ups

4 Push-Ups

8/8 Single-Leg Glute Bridge March

8 Romanian Deadlifts

6 High Hang Muscle Cleans

4 Tall Power Cleans

Specific Barbell Prep

3 Sets: Building Loads on Each Set

Clean Lift Off + Slow Pull Power Clean + Power Cleans

5 Deadlifts

5 Dumbbell Bench Press

–

Then Work up to 80% on Power Clean, Follow each Power Clean set with 3 Deadlifts and get final loads set for Bench Press starting weight or plan for working weights across.

“Load Management” (Checkmark)

24:00 EMOM

minute 1: 1 Power Clean

minute 2: 5 Deadlifts

minute 3: 10 Dumbbell Bench Press

minute 4: Rest

Barbell: Starting @ 80% of 1RM Power Clean and increase by feel to a heavy for the day. The weight for the Deadlifts is the same loading as the Power Cleans

Dumbbell Bench: Choice on loading, unbroken sets

Score = Record working weights in notes

Stimulus: Strength-emphasis EMOM with repeated exposure to heavy barbell loading. Targets posterior chain strength, oly technique and power, along with upper-body pressing stamina.

RPE: 6-7/10 (More strength emphasis)

Primary Objective: Build to a technically sound, heavy Power Clean for the Day.

Secondary Objective: Hit all DB bench sets unbroken and manage fatigue across rounds.

Mobility (Checkmark)

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessory Finisher (Checkmark)

3 Sets: For Quality

15 GHD Hip Extensions

12-15 Dumbbell Chest Flys

Upcoming classes

CrossFitTuesday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Tue, Jun 2

Warm-Up Flow (Checkmark)
General Warm-Up
2 Sets
10 Banded Passthroughs
15 Banded Pull-Aparts
5/5 Single Arm Kettlebell Strict Press
5/5 Kettlebell Windmill
:15 Hollow Hold
10 Alternating V-Ups

Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
Shoulder Press (Every 3:00 x 3 Sets: 10 Strict Press Loading: 65-75% of 1RM Strict Press, same load across all three sets.)
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
Primer (Checkmark)
8 Bar Kip Swings
4 Strict Knees to Chest
6 Toes to Target or Alternating Toes to Target (Building to Bar)
-
4-6 Dumbbell Bench Press @ Warm-Up Loads
4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads
-
4-6 Toes to Bar or modification for the day
4-6 Dumbbell Bench Press @ Working Loads
4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.
"Pain It Don't Hurt" (Time ↓ Shorter is Better)
For Time
8 Sets:
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00

Stimulus: Upper Body Density
RPE: 8/10

Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
[Pain It Don't Hurt: Level 2, Level 1, & Masters 55+] (Time ↓ Shorter is Better)
Level 2:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg

Level 1:
For Time
8 Sets:
6 Hanging Knee Raises or Kipping Knee Raises
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: Load that allows unbroken sets across all 8 rounds
Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 30/20lb, 14/9kg
Kettlebell: 53/35lb, 24/16kg
[Pain It Don't Hurt: Competitor & Travel] (Time ↓ Shorter is Better)
Competitor:
For Time
8 Sets:
10 Toes to Bar
10 Dumbbell Bench Press
10 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Goal: Sub 14:00. Every set unbroken, transitions under :10.

Hotel Gym / Travel:
For Time
8 Sets:
8 V-Ups or Toes to Target
8 Dumbbell Bench Press
8 Dual Dumbbell American Swings or Russian Swings
Rest :30 between sets
Dumbbells: Challenging load across all 8 sets
PRVN Reset (Checkmark)
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T"
:30 Glute Bridge Hold
5/5 90-90 Get-ups
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Dumbbell French Press, Moderate
15 Banded Tricep Extensions
10 Incline Y Raise, Light to Moderate
CrossFitTuesday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Tue, Jun 2

Warm-Up Flow (Checkmark)
General Warm-Up
2 Sets
10 Banded Passthroughs
15 Banded Pull-Aparts
5/5 Single Arm Kettlebell Strict Press
5/5 Kettlebell Windmill
:15 Hollow Hold
10 Alternating V-Ups

Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
Shoulder Press (Every 3:00 x 3 Sets: 10 Strict Press Loading: 65-75% of 1RM Strict Press, same load across all three sets.)
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
Primer (Checkmark)
8 Bar Kip Swings
4 Strict Knees to Chest
6 Toes to Target or Alternating Toes to Target (Building to Bar)
-
4-6 Dumbbell Bench Press @ Warm-Up Loads
4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads
-
4-6 Toes to Bar or modification for the day
4-6 Dumbbell Bench Press @ Working Loads
4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.
"Pain It Don't Hurt" (Time ↓ Shorter is Better)
For Time
8 Sets:
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00

Stimulus: Upper Body Density
RPE: 8/10

Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
[Pain It Don't Hurt: Level 2, Level 1, & Masters 55+] (Time ↓ Shorter is Better)
Level 2:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg

Level 1:
For Time
8 Sets:
6 Hanging Knee Raises or Kipping Knee Raises
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: Load that allows unbroken sets across all 8 rounds
Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 30/20lb, 14/9kg
Kettlebell: 53/35lb, 24/16kg
[Pain It Don't Hurt: Competitor & Travel] (Time ↓ Shorter is Better)
Competitor:
For Time
8 Sets:
10 Toes to Bar
10 Dumbbell Bench Press
10 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Goal: Sub 14:00. Every set unbroken, transitions under :10.

Hotel Gym / Travel:
For Time
8 Sets:
8 V-Ups or Toes to Target
8 Dumbbell Bench Press
8 Dual Dumbbell American Swings or Russian Swings
Rest :30 between sets
Dumbbells: Challenging load across all 8 sets
PRVN Reset (Checkmark)
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T"
:30 Glute Bridge Hold
5/5 90-90 Get-ups
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Dumbbell French Press, Moderate
15 Banded Tricep Extensions
10 Incline Y Raise, Light to Moderate
CrossFitWednesday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Wed, Jun 3

Warm-Up Flow (Checkmark)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.
PRVN Engine (2 Rounds for reps)
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
[PRVN Engine: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)

Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)

Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
[PRVN Engine: Competitor & Travel] (2 Rounds for reps)
Competitor:
As Prescribed
Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:
AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)
Goal: Match prescribed calorie targets as closely as available equipment allows.
PRVN Reset (Checkmark)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
10 Scarecrow Plate Rotations
:30 Elevated Puppy Dog Pose (Hands on Box)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Single Leg Hip Thrust, light loads
:30 Weighted Wall Sit
CrossFitWednesday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Wed, Jun 3

Warm-Up Flow (Checkmark)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.
PRVN Engine (2 Rounds for reps)
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
[PRVN Engine: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)

Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)

Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
[PRVN Engine: Competitor & Travel] (2 Rounds for reps)
Competitor:
As Prescribed
Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:
AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)
Goal: Match prescribed calorie targets as closely as available equipment allows.
PRVN Reset (Checkmark)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
10 Scarecrow Plate Rotations
:30 Elevated Puppy Dog Pose (Hands on Box)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Single Leg Hip Thrust, light loads
:30 Weighted Wall Sit
CrossFitWednesday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Wed, Jun 3

Warm-Up Flow (Checkmark)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.
PRVN Engine (2 Rounds for reps)
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
[PRVN Engine: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)

Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)

Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
[PRVN Engine: Competitor & Travel] (2 Rounds for reps)
Competitor:
As Prescribed
Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:
AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)
Goal: Match prescribed calorie targets as closely as available equipment allows.
PRVN Reset (Checkmark)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
10 Scarecrow Plate Rotations
:30 Elevated Puppy Dog Pose (Hands on Box)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Single Leg Hip Thrust, light loads
:30 Weighted Wall Sit
CrossFitWednesday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Wed, Jun 3

Warm-Up Flow (Checkmark)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.
PRVN Engine (2 Rounds for reps)
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
[PRVN Engine: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)

Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)

Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
[PRVN Engine: Competitor & Travel] (2 Rounds for reps)
Competitor:
As Prescribed
Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:
AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)
Goal: Match prescribed calorie targets as closely as available equipment allows.
PRVN Reset (Checkmark)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
10 Scarecrow Plate Rotations
:30 Elevated Puppy Dog Pose (Hands on Box)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Single Leg Hip Thrust, light loads
:30 Weighted Wall Sit
CrossFitWednesday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Wed, Jun 3

Warm-Up Flow (Checkmark)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.
PRVN Engine (2 Rounds for reps)
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
[PRVN Engine: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)

Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)

Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
[PRVN Engine: Competitor & Travel] (2 Rounds for reps)
Competitor:
As Prescribed
Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:
AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)
Goal: Match prescribed calorie targets as closely as available equipment allows.
PRVN Reset (Checkmark)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
10 Scarecrow Plate Rotations
:30 Elevated Puppy Dog Pose (Hands on Box)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Single Leg Hip Thrust, light loads
:30 Weighted Wall Sit
CrossFitWednesday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Wed, Jun 3

Warm-Up Flow (Checkmark)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.
PRVN Engine (2 Rounds for reps)
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
[PRVN Engine: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)

Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)

Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
[PRVN Engine: Competitor & Travel] (2 Rounds for reps)
Competitor:
As Prescribed
Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:
AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)
Goal: Match prescribed calorie targets as closely as available equipment allows.
PRVN Reset (Checkmark)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
10 Scarecrow Plate Rotations
:30 Elevated Puppy Dog Pose (Hands on Box)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Single Leg Hip Thrust, light loads
:30 Weighted Wall Sit
CrossFitWednesday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Wed, Jun 3

Warm-Up Flow (Checkmark)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.
PRVN Engine (2 Rounds for reps)
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
[PRVN Engine: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)

Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)

Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
[PRVN Engine: Competitor & Travel] (2 Rounds for reps)
Competitor:
As Prescribed
Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:
AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)
Goal: Match prescribed calorie targets as closely as available equipment allows.
PRVN Reset (Checkmark)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
10 Scarecrow Plate Rotations
:30 Elevated Puppy Dog Pose (Hands on Box)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Single Leg Hip Thrust, light loads
:30 Weighted Wall Sit
CrossFitThursday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Thu, Jun 4

Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
1 Wall Walk + 10 Handstand Weight Shifts
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups
-
Then Jump into the Handstand Walk Progressions and Practice
Gymnastics Skill: Handstand Walk (Checkmark)
Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:

Handstand Weight Shifting for athletes still developing balance and shoulder stability.
Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.
Handstand Walks for athletes who are ready to cover distance on open floor.
Modifications:
Level 1: Wall Walks or Handstand Shoulder Taps against the wall; focus on a strong, stacked position at the top and consistent scapular engagement rather than distance.
Hotel Gym / Travel: Wall Walks or Pike Shoulder Taps on the floor; prioritize overhead position and midline tension.
Primer (Checkmark)
1 Round:
6-8 GHD Sit-Ups
30 Double Unders or 50 Single Unders
6-8 Wall Balls
10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps

Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.
"Ride the Ultimate" (4 Rounds for reps)
20:00 EMOM
Minute 1: 15 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 15 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score = Total Distance (ft) accumulated across all Handstand Walk minutes
Goal: 30ft+ per set

Stimulus: Midline Capacity / High Skill Gymnastics
RPE: 7.5/10

Primary Objective: Complete each prescribed working minute in under 45 seconds, leaving meaningful rest before the next minute flips.
Secondary Objective: Accumulate 25ft or more of Handstand Walk in each max effort minute, maintaining consistent output across all four sets.
[Ride the Ultimate: Level 2, Level 1, & Masters 55+] (4 Rounds for reps)
Level 2:
20:00 EMOM
Minute 1: 15 Abmat Sit-Ups
Minute 2: 40 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:
20:00 EMOM
Minute 1: 15 Weighted Sit-Ups or V-Ups
Minute 2: 50 Single Unders or 25 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Reps Handstand Shoulder Taps or 1-2 Wall Walks
Minute 5: Rest
Wall Ball: 14/10lb, 9/6kg, 10/9ft

Masters 55+:
20:00 EMOM
Minute 1: 10 GHD Sit-Ups or 15 Abmat Sit-Ups
Minute 2: 35 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 14/10lb, 6/4kg, 10/9ft
[Ride the Ultimate: Competitor & Travel] (4 Rounds for reps)
Competitor:
20:00 EMOM
Minute 1: 20 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 20 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Goal: 50ft+ per Handstand Walk set

Hotel Gym / Travel:
20:00 EMOM
Minute 1: 20 V-Ups or Alternating V-Ups
Minute 2: 50 Double Unders or 75 Single Unders
Minute 3: 10 Dumbbell Thrusters
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Dumbbells: 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
Optional Accessories (Checkmark)
For Quality:
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
CrossFitThursday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Thu, Jun 4

Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
1 Wall Walk + 10 Handstand Weight Shifts
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups
-
Then Jump into the Handstand Walk Progressions and Practice
Gymnastics Skill: Handstand Walk (Checkmark)
Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:

Handstand Weight Shifting for athletes still developing balance and shoulder stability.
Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.
Handstand Walks for athletes who are ready to cover distance on open floor.
Modifications:
Level 1: Wall Walks or Handstand Shoulder Taps against the wall; focus on a strong, stacked position at the top and consistent scapular engagement rather than distance.
Hotel Gym / Travel: Wall Walks or Pike Shoulder Taps on the floor; prioritize overhead position and midline tension.
Primer (Checkmark)
1 Round:
6-8 GHD Sit-Ups
30 Double Unders or 50 Single Unders
6-8 Wall Balls
10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps

Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.
"Ride the Ultimate" (4 Rounds for reps)
20:00 EMOM
Minute 1: 15 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 15 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score = Total Distance (ft) accumulated across all Handstand Walk minutes
Goal: 30ft+ per set

Stimulus: Midline Capacity / High Skill Gymnastics
RPE: 7.5/10

Primary Objective: Complete each prescribed working minute in under 45 seconds, leaving meaningful rest before the next minute flips.
Secondary Objective: Accumulate 25ft or more of Handstand Walk in each max effort minute, maintaining consistent output across all four sets.
[Ride the Ultimate: Level 2, Level 1, & Masters 55+] (4 Rounds for reps)
Level 2:
20:00 EMOM
Minute 1: 15 Abmat Sit-Ups
Minute 2: 40 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:
20:00 EMOM
Minute 1: 15 Weighted Sit-Ups or V-Ups
Minute 2: 50 Single Unders or 25 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Reps Handstand Shoulder Taps or 1-2 Wall Walks
Minute 5: Rest
Wall Ball: 14/10lb, 9/6kg, 10/9ft

Masters 55+:
20:00 EMOM
Minute 1: 10 GHD Sit-Ups or 15 Abmat Sit-Ups
Minute 2: 35 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 14/10lb, 6/4kg, 10/9ft
[Ride the Ultimate: Competitor & Travel] (4 Rounds for reps)
Competitor:
20:00 EMOM
Minute 1: 20 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 20 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Goal: 50ft+ per Handstand Walk set

Hotel Gym / Travel:
20:00 EMOM
Minute 1: 20 V-Ups or Alternating V-Ups
Minute 2: 50 Double Unders or 75 Single Unders
Minute 3: 10 Dumbbell Thrusters
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Dumbbells: 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
Optional Accessories (Checkmark)
For Quality:
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
CrossFitThursday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Thu, Jun 4

Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
1 Wall Walk + 10 Handstand Weight Shifts
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups
-
Then Jump into the Handstand Walk Progressions and Practice
Gymnastics Skill: Handstand Walk (Checkmark)
Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:

Handstand Weight Shifting for athletes still developing balance and shoulder stability.
Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.
Handstand Walks for athletes who are ready to cover distance on open floor.
Modifications:
Level 1: Wall Walks or Handstand Shoulder Taps against the wall; focus on a strong, stacked position at the top and consistent scapular engagement rather than distance.
Hotel Gym / Travel: Wall Walks or Pike Shoulder Taps on the floor; prioritize overhead position and midline tension.
Primer (Checkmark)
1 Round:
6-8 GHD Sit-Ups
30 Double Unders or 50 Single Unders
6-8 Wall Balls
10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps

Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.
"Ride the Ultimate" (4 Rounds for reps)
20:00 EMOM
Minute 1: 15 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 15 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score = Total Distance (ft) accumulated across all Handstand Walk minutes
Goal: 30ft+ per set

Stimulus: Midline Capacity / High Skill Gymnastics
RPE: 7.5/10

Primary Objective: Complete each prescribed working minute in under 45 seconds, leaving meaningful rest before the next minute flips.
Secondary Objective: Accumulate 25ft or more of Handstand Walk in each max effort minute, maintaining consistent output across all four sets.
[Ride the Ultimate: Level 2, Level 1, & Masters 55+] (4 Rounds for reps)
Level 2:
20:00 EMOM
Minute 1: 15 Abmat Sit-Ups
Minute 2: 40 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:
20:00 EMOM
Minute 1: 15 Weighted Sit-Ups or V-Ups
Minute 2: 50 Single Unders or 25 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Reps Handstand Shoulder Taps or 1-2 Wall Walks
Minute 5: Rest
Wall Ball: 14/10lb, 9/6kg, 10/9ft

Masters 55+:
20:00 EMOM
Minute 1: 10 GHD Sit-Ups or 15 Abmat Sit-Ups
Minute 2: 35 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 14/10lb, 6/4kg, 10/9ft
[Ride the Ultimate: Competitor & Travel] (4 Rounds for reps)
Competitor:
20:00 EMOM
Minute 1: 20 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 20 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Goal: 50ft+ per Handstand Walk set

Hotel Gym / Travel:
20:00 EMOM
Minute 1: 20 V-Ups or Alternating V-Ups
Minute 2: 50 Double Unders or 75 Single Unders
Minute 3: 10 Dumbbell Thrusters
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Dumbbells: 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
Optional Accessories (Checkmark)
For Quality:
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
CrossFitThursday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Thu, Jun 4

Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
1 Wall Walk + 10 Handstand Weight Shifts
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups
-
Then Jump into the Handstand Walk Progressions and Practice
Gymnastics Skill: Handstand Walk (Checkmark)
Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:

Handstand Weight Shifting for athletes still developing balance and shoulder stability.
Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.
Handstand Walks for athletes who are ready to cover distance on open floor.
Modifications:
Level 1: Wall Walks or Handstand Shoulder Taps against the wall; focus on a strong, stacked position at the top and consistent scapular engagement rather than distance.
Hotel Gym / Travel: Wall Walks or Pike Shoulder Taps on the floor; prioritize overhead position and midline tension.
Primer (Checkmark)
1 Round:
6-8 GHD Sit-Ups
30 Double Unders or 50 Single Unders
6-8 Wall Balls
10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps

Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.
"Ride the Ultimate" (4 Rounds for reps)
20:00 EMOM
Minute 1: 15 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 15 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score = Total Distance (ft) accumulated across all Handstand Walk minutes
Goal: 30ft+ per set

Stimulus: Midline Capacity / High Skill Gymnastics
RPE: 7.5/10

Primary Objective: Complete each prescribed working minute in under 45 seconds, leaving meaningful rest before the next minute flips.
Secondary Objective: Accumulate 25ft or more of Handstand Walk in each max effort minute, maintaining consistent output across all four sets.
[Ride the Ultimate: Level 2, Level 1, & Masters 55+] (4 Rounds for reps)
Level 2:
20:00 EMOM
Minute 1: 15 Abmat Sit-Ups
Minute 2: 40 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:
20:00 EMOM
Minute 1: 15 Weighted Sit-Ups or V-Ups
Minute 2: 50 Single Unders or 25 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Reps Handstand Shoulder Taps or 1-2 Wall Walks
Minute 5: Rest
Wall Ball: 14/10lb, 9/6kg, 10/9ft

Masters 55+:
20:00 EMOM
Minute 1: 10 GHD Sit-Ups or 15 Abmat Sit-Ups
Minute 2: 35 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 14/10lb, 6/4kg, 10/9ft
[Ride the Ultimate: Competitor & Travel] (4 Rounds for reps)
Competitor:
20:00 EMOM
Minute 1: 20 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 20 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Goal: 50ft+ per Handstand Walk set

Hotel Gym / Travel:
20:00 EMOM
Minute 1: 20 V-Ups or Alternating V-Ups
Minute 2: 50 Double Unders or 75 Single Unders
Minute 3: 10 Dumbbell Thrusters
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Dumbbells: 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
Optional Accessories (Checkmark)
For Quality:
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
CrossFitThursday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Thu, Jun 4

Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
1 Wall Walk + 10 Handstand Weight Shifts
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups
-
Then Jump into the Handstand Walk Progressions and Practice
Gymnastics Skill: Handstand Walk (Checkmark)
Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:

Handstand Weight Shifting for athletes still developing balance and shoulder stability.
Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.
Handstand Walks for athletes who are ready to cover distance on open floor.
Modifications:
Level 1: Wall Walks or Handstand Shoulder Taps against the wall; focus on a strong, stacked position at the top and consistent scapular engagement rather than distance.
Hotel Gym / Travel: Wall Walks or Pike Shoulder Taps on the floor; prioritize overhead position and midline tension.
Primer (Checkmark)
1 Round:
6-8 GHD Sit-Ups
30 Double Unders or 50 Single Unders
6-8 Wall Balls
10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps

Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.
"Ride the Ultimate" (4 Rounds for reps)
20:00 EMOM
Minute 1: 15 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 15 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score = Total Distance (ft) accumulated across all Handstand Walk minutes
Goal: 30ft+ per set

Stimulus: Midline Capacity / High Skill Gymnastics
RPE: 7.5/10

Primary Objective: Complete each prescribed working minute in under 45 seconds, leaving meaningful rest before the next minute flips.
Secondary Objective: Accumulate 25ft or more of Handstand Walk in each max effort minute, maintaining consistent output across all four sets.
[Ride the Ultimate: Level 2, Level 1, & Masters 55+] (4 Rounds for reps)
Level 2:
20:00 EMOM
Minute 1: 15 Abmat Sit-Ups
Minute 2: 40 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:
20:00 EMOM
Minute 1: 15 Weighted Sit-Ups or V-Ups
Minute 2: 50 Single Unders or 25 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Reps Handstand Shoulder Taps or 1-2 Wall Walks
Minute 5: Rest
Wall Ball: 14/10lb, 9/6kg, 10/9ft

Masters 55+:
20:00 EMOM
Minute 1: 10 GHD Sit-Ups or 15 Abmat Sit-Ups
Minute 2: 35 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 14/10lb, 6/4kg, 10/9ft
[Ride the Ultimate: Competitor & Travel] (4 Rounds for reps)
Competitor:
20:00 EMOM
Minute 1: 20 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 20 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Goal: 50ft+ per Handstand Walk set

Hotel Gym / Travel:
20:00 EMOM
Minute 1: 20 V-Ups or Alternating V-Ups
Minute 2: 50 Double Unders or 75 Single Unders
Minute 3: 10 Dumbbell Thrusters
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Dumbbells: 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
Optional Accessories (Checkmark)
For Quality:
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
CrossFitThursday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Thu, Jun 4

Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
1 Wall Walk + 10 Handstand Weight Shifts
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups
-
Then Jump into the Handstand Walk Progressions and Practice
Gymnastics Skill: Handstand Walk (Checkmark)
Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:

Handstand Weight Shifting for athletes still developing balance and shoulder stability.
Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.
Handstand Walks for athletes who are ready to cover distance on open floor.
Modifications:
Level 1: Wall Walks or Handstand Shoulder Taps against the wall; focus on a strong, stacked position at the top and consistent scapular engagement rather than distance.
Hotel Gym / Travel: Wall Walks or Pike Shoulder Taps on the floor; prioritize overhead position and midline tension.
Primer (Checkmark)
1 Round:
6-8 GHD Sit-Ups
30 Double Unders or 50 Single Unders
6-8 Wall Balls
10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps

Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.
"Ride the Ultimate" (4 Rounds for reps)
20:00 EMOM
Minute 1: 15 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 15 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score = Total Distance (ft) accumulated across all Handstand Walk minutes
Goal: 30ft+ per set

Stimulus: Midline Capacity / High Skill Gymnastics
RPE: 7.5/10

Primary Objective: Complete each prescribed working minute in under 45 seconds, leaving meaningful rest before the next minute flips.
Secondary Objective: Accumulate 25ft or more of Handstand Walk in each max effort minute, maintaining consistent output across all four sets.
[Ride the Ultimate: Level 2, Level 1, & Masters 55+] (4 Rounds for reps)
Level 2:
20:00 EMOM
Minute 1: 15 Abmat Sit-Ups
Minute 2: 40 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:
20:00 EMOM
Minute 1: 15 Weighted Sit-Ups or V-Ups
Minute 2: 50 Single Unders or 25 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Reps Handstand Shoulder Taps or 1-2 Wall Walks
Minute 5: Rest
Wall Ball: 14/10lb, 9/6kg, 10/9ft

Masters 55+:
20:00 EMOM
Minute 1: 10 GHD Sit-Ups or 15 Abmat Sit-Ups
Minute 2: 35 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 14/10lb, 6/4kg, 10/9ft
[Ride the Ultimate: Competitor & Travel] (4 Rounds for reps)
Competitor:
20:00 EMOM
Minute 1: 20 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 20 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Goal: 50ft+ per Handstand Walk set

Hotel Gym / Travel:
20:00 EMOM
Minute 1: 20 V-Ups or Alternating V-Ups
Minute 2: 50 Double Unders or 75 Single Unders
Minute 3: 10 Dumbbell Thrusters
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Dumbbells: 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
Optional Accessories (Checkmark)
For Quality:
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
CrossFitThursday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Thu, Jun 4

Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
1 Wall Walk + 10 Handstand Weight Shifts
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups
-
Then Jump into the Handstand Walk Progressions and Practice
Gymnastics Skill: Handstand Walk (Checkmark)
Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:

Handstand Weight Shifting for athletes still developing balance and shoulder stability.
Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.
Handstand Walks for athletes who are ready to cover distance on open floor.
Modifications:
Level 1: Wall Walks or Handstand Shoulder Taps against the wall; focus on a strong, stacked position at the top and consistent scapular engagement rather than distance.
Hotel Gym / Travel: Wall Walks or Pike Shoulder Taps on the floor; prioritize overhead position and midline tension.
Primer (Checkmark)
1 Round:
6-8 GHD Sit-Ups
30 Double Unders or 50 Single Unders
6-8 Wall Balls
10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps

Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.
"Ride the Ultimate" (4 Rounds for reps)
20:00 EMOM
Minute 1: 15 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 15 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score = Total Distance (ft) accumulated across all Handstand Walk minutes
Goal: 30ft+ per set

Stimulus: Midline Capacity / High Skill Gymnastics
RPE: 7.5/10

Primary Objective: Complete each prescribed working minute in under 45 seconds, leaving meaningful rest before the next minute flips.
Secondary Objective: Accumulate 25ft or more of Handstand Walk in each max effort minute, maintaining consistent output across all four sets.
[Ride the Ultimate: Level 2, Level 1, & Masters 55+] (4 Rounds for reps)
Level 2:
20:00 EMOM
Minute 1: 15 Abmat Sit-Ups
Minute 2: 40 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:
20:00 EMOM
Minute 1: 15 Weighted Sit-Ups or V-Ups
Minute 2: 50 Single Unders or 25 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Reps Handstand Shoulder Taps or 1-2 Wall Walks
Minute 5: Rest
Wall Ball: 14/10lb, 9/6kg, 10/9ft

Masters 55+:
20:00 EMOM
Minute 1: 10 GHD Sit-Ups or 15 Abmat Sit-Ups
Minute 2: 35 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 14/10lb, 6/4kg, 10/9ft
[Ride the Ultimate: Competitor & Travel] (4 Rounds for reps)
Competitor:
20:00 EMOM
Minute 1: 20 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 20 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Goal: 50ft+ per Handstand Walk set

Hotel Gym / Travel:
20:00 EMOM
Minute 1: 20 V-Ups or Alternating V-Ups
Minute 2: 50 Double Unders or 75 Single Unders
Minute 3: 10 Dumbbell Thrusters
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Dumbbells: 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
Optional Accessories (Checkmark)
For Quality:
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)

CrossFit – Sun, Dec 21

CrossFit – Sun, Dec 21

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