CrossFit – Sun, May 31
General Prep
2:00 Cardio Choice
–
2 Sets:
10 Cossack Squats
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
20 Alternating Plank Shoulder Taps
Specific Prep
2 Sets: Empty, Then Light Loads
3 Clean Lift Off
3 Power Clean
3 Push Press
3 Front Squat
3 Thruster
Barbell Primer
Power Clean + 2 Thrusters
Rest 10 sec
Squat Clean Thruster + Thruster
Building to starting loads
2 Thrusters (From the Floor)
Starting at 50% of 1RM Clean and Jerk.)
Athletes can power clean the bar into the front rack and then perform 2 thrusters, or squat clean thruster + thruster the loads overhead.
Modifications:
Level 1: 10:00 EMOM, Every 1:00: 2-4 Thrusters from the rack at moderate loads across
Hotel Gym / Travel: 10:00 EMOM, Every 1:00: 4 Dumbbell Thrusters at moderate to challenging load, focusing on squat depth and full overhead extension.
3 Sets:
10 Bench Press (Empty Bar)
8 Bench Press @ 40%
6 Bench Press @ 50%
10 Renegade Rows, building over 3 sets to working loads
Rest as needed between sets.
Use this to confirm Bench Press load and Renegade Row dumbbell selection before “Push It” begins.
Every 3:00 x 5 Sets:
10 Bench Press
20 Renegade Row
Bench Press: 60% of 1RM Bench Press
Renegade Row: 2 x 50/35lb, 22.5/15kg
Score = Bench Load (add time per set in notes)
Goals: Under 2:00 per set, Unbroken Reps
Stimulus: Hypertrophy / Upper Body Push and Pull
RPE: 6/10
Primary Objective: Complete all 10 Bench Press and 20 Renegade Row reps unbroken in every set, finishing each 3:00 window with at least 1:00 of rest.
Secondary Objective: Maintain a locked, square midline on every rep of the Renegade Row across all five sets, using load selection that supports position, not just rep completion.
Level 2:
Every 3:00 x 5 Sets:
10 Bench Press
20 Renegade Row
Bench Press: 60% of 1RM
Renegade Row: 2 x 35/25lb, 15/12kg
Level 1:
Every 3:00 x 5 Sets:
10 Bench Press
16 Renegade Row
Bench Press: Load that allows all 10 reps unbroken with quality mechanics
Renegade Row: Load that allows continuous, controlled reps with square hips across all 5 sets
Masters 55+:
Every 3:00 x 5 Sets:
10 Bench Press
16 Renegade Row
Bench Press: 60% of 1RM
Renegade Row: 2 x 35/25lb, 15/12kg
Competitor:
Every 3:00 x 5 Sets:
10 Bench Press
20 Renegade Row
Bench Press: 60-65% of 1RM
Renegade Row: 2 x 50/35lb, 22.5/15kg
Hotel Gym / Travel:
Every 3:00 x 5 Sets:
10 Dumbbell Bench Press
20 Renegade Row
Dumbbells: Challenging load across all sets
For Completion:
3 Sets
6/6 [Single Arm Banded Chest Fly[(Single Arm Banded Chest Fly), Slow & Controlled
w/ 2s Hold
For Quality:
4 Sets:
10/10 Side Lying Dumbbell External Rotations
10-12 Dumbbell Hammer Curls
