CrossFit – Sun, Sep 20

CrossFit – Sun, Sep 20

Warm-Up:

General Warm-Up

2:00 Cardio Choice (Row Ideally)

–

12 Banded Pull-Aparts

6/6 Thread the Needle to Thoracic Rotations

:30 Dead-Bug

:20 Extended Reverse Plank Bridge

:30 Bird Dog from Crawling

–

2 Sets

5 Inchworm Push-Ups

:20 Hollow Hold

5/5 Kettlebell Windmills @ Light Load

5/5 Single Arm Kettlebell Strict Press @ Light Load

Specific Prep

12/9 Calorie Row (Building to Working Pace)

5/5 Half Kneeling Kettlebell Press

3/3 Get-Up to Elbow, Then 1/1 Full Turkish Get-Up @ Light Load

8 Slow Landmine Trunk Rotations @ Light Load (Controlled Tempo)

8 Renegade Rows @ Light Load (Hips Square, No Rocking)

5 GHD Sit-Ups @ Reduced Range (Confirming Range of Motion)

Strength Circuit (Checkmark)

12:00 EMOM (4 Sets / Each)

Minute 1: 1/1 Turkish Get-Up

Minute 2: 8/8 Landmine Trunk Rotations

Minute 3: 16 Renegade Rows

Choice on Loads

• Turkish Get-Up: challenging weight, but quality form; hit all positions on the way up and all the way back down before starting the next rep on the other arm.

• Landmine Trunk Rotations: all 8 in one direction, then all 8 in the other, loading is controlled with tempo @ 20×1.

• Renegade Rows: Right Arm = Rep 1, Left Arm = Rep 2 and so on, 8 reps per arm for 16 alternating reps.

“Play It As It Lies” (AMRAP – Reps)

For Reps

3 Sets:

1:00 Row

Rest :30

1:00 GHD Sit-Ups

Rest :30

1:00 Single Arm Kettlebell Clean and Press

Rest :30

Score = Reps

Kettlebell: 53/35lb (24/16kg)

Goals: 20/16 Cal+, 20+ GHD Sit-Ups, 12+ Reps

Stimulus: Midline and Pulling Capacity

RPE: 8/10

Primary Objective: Repeat the same numbers or better across all three sets.

Secondary Objective: Move for the full minute on every station, no early stops.

[Play It As It Lies: Levels] (AMRAP – Reps)

Level 2:

3 Sets:

1:00 Row

Rest :30

1:00 GHD Sit-Ups (Reduced Range)

Rest :30

1:00 Single Arm Kettlebell Clean and Press

Rest :30

Kettlebell: 44/26lb (20/12kg)

–

Level 1:

3 Sets:

1:00 Row

Rest :30

1:00 AbMat Sit-Ups

Rest :30

1:00 Single Arm Kettlebell Clean and Press

Rest :30

Kettlebell: 35/18lb (16/8kg)

–

Masters 55+:

3 Sets:

1:00 Row

Rest :30

1:00 GHD Sit-Ups (Reduced Range) or AbMat Sit-Ups

Rest :30

1:00 Single Arm Kettlebell Clean and Press

Rest :30

Kettlebell: 35/26lb (16/12kg)

–

Competitor:

3 Sets:

1:00 Row

Rest :30

1:00 GHD Sit-Ups

Rest :30

1:00 Single Arm Kettlebell Clean and Press

Rest :30

Kettlebell: 70/53lb (32/24kg)

–

Hotel Gym / Travel:

3 Sets:

1:00 Cardio Choice

Rest :30

1:00 AbMat Sit-Ups or V-Ups

Rest :30

1:00 Single Arm Dumbbell Clean and Press

Rest :30

Dumbbell: 50/35lb (22.5/15kg)

–

Big Class Option:

3 Sets:

1:00 Row

:15 Transition

1:00 GHD Sit-Ups

:15 Transition

1:00 Single Arm Kettlebell Clean and Press

Rest 2:00 b/t Sets

Kettlebell: 53/35lb, 24/16kg

This will allow a 1:00 delay and 5 groups.

PRVN Reset

For Quality:

3 Sets

6 Quadruped Hip Cars / side

:45 Seated Forward Fold w/ Reach

8 Prone Snow Angels

Intent: Gently restore hip control while opening posterior chain and shoulders.

Optional Accessories (Checkmark)

For Quality

4 Sets:

30 second Nose to Wall Handstand Hold

:30/:30 Side Plank

10 Reverse Nordic Curls

POST COMMENT
  • POSTED BY CrossFit Sacrifice
  • IN WOD