CrossFit – Sun, Sep 6
CROSSFIT SACRIFICE WILL BE OPEN 0800-NOON FOR OPEN GYM ONLY ON MONDAY SEPTEMBER 7TH (LABOR DAY)
THERE WILL NOT BE ANY COACH LED CLASSES FOR THE DAY. THE GYM WILL CLOSE EXACTLY AT NOON!
THANK YOU!!!
General Warm-Up
2:00 Cardio Choice
–
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
–
2 Sets (Priming the Overhead Position and Midline):
8 Inchworm Push-Ups
10 Alternating Arm Swings
:20 Hollow Hold
Specific Prep
2 Sets: Empty Barbell
5 Front Rack Dip and Drive (No Press)
5 Split Jerk Footwork, barbell on back rack (Fast Feet, Quiet Landing)
3 Split Jerks with a :02 Pause in the Catch
–
Then Build to starting loads on the barbell
1 Split Jerk with a :02 Pause in the Catch
Starting @ 60% of 1RM Split Jerk and building across)
Loading Notes
• Twelve technical singles, opening around 60% and building to roughly 85% for the day, no maxing out.
• The pause dictates the load; if the catch is not held for a full two seconds with quiet feet, hold the weight or drop back.
• Small jumps, 5-10lb (2.5-5kg) at a time, and be loaded and set with :15 left on the clock.
For Time
50-40-30-20-10
AbMat Sit-Ups
5-4-3-2-1
Wall Walk Standard: 10-in from the wall
Time Cap: 15:00
Score = Time
Goals: 9:00-15:00
Stimulus: Midline Density and Shoulder Stamina
RPE: 8/10
Primary Objective: Keep the double unders unbroken through the round of 30, no more than one trip after that.
Secondary Objective: Hold the same wall walk pace from the round of 5 through the round of 1, no long stalls at the wall.
Level 2:
For Time
50-40-30-20-10 Double Unders
50-40-30-20-10 AbMat Sit-Ups
4-3-3-2-1 Wall Walks
Level 1:
For Time
100-80-60-40-20 Single Unders
40-30-20-15-10 AbMat Sit-Ups
4-3-3-2-1 Partial Wall Walks
Wall Walk: 30-in from the Wall
Masters 55+:
For Time
50-40-30-20-10 Double Unders
40-30-30-20-10 AbMat Sit-Ups
4-3-3-2-1 Partial Wall Walks
Wall Walk: 20-in from the Wall
Competitor:
For Time
50-40-30-20-10 Double Unders
50-40-30-20-10 AbMat Sit-Ups
5-4-3-2-1 Wall Walks
Wear a Weight Vest, 20/14lb (9/6kg)
Hotel Gym / Travel:
For Time
50-40-30-20-10 Double Unders
50-40-30-20-10 AbMat Sit-Ups
5-4-3-2-1 Wall Walks or 8-6-6-4-2 Inchworm Push-Ups
Big Class Notes:
Wall space is the bottleneck. Assign wall lanes at the brief and start athletes in two waves, one group starting on the double unders and one on the wall.
For Quality:
3 Sets:
:30/:30 Side Lying Windmill
:20/:20 Crossbody Lat Stretch
:20 Extended Plank Reverse Bridge
:30/:30 Couch Stretch
