CrossFit - Thu, Aug 14 – CrossFit Sacrifice

01JAN, 1900

CrossFit – Thu, Aug 14

CrossFit – Thu, Aug 14

Warm-Up Flow (Checkmark)

General Prep and Mobility

2 Sets:

200m Run or 250/200m Row

:30/:30 Couch Stretch

:30 Quadruped Adductor Rock Back

5/5 Samson Lunge

–

Primer

Perform @ 80-85% Effort

200m Run

10 Air Squats

200/150m Row

“Billy’s Big Day” (Time)

5 Sets: For Time

400m Run

30 Air Squats

400/350m Row

Rest 1:00 b/t sets

Level 2:
As prescribed

–

Level 1:
5 Sets: For Time
300m Run
20 Air Squats
300/250 Row
Rest 1:00 b/t sets

–

Rx+:
Wear Vest @20/14lb, 9/6kg

Time Domain: 4:00-5:00 Per Set / 25:00-30:00 Total

Time Cap: 35:00

Primary Objective: Maintain 5k pace on the run and the row

Secondary Objective: Negative split the workout with the first round being the slowest round.

RPE: 7-8.5/10

Stimulus: Aerobic Threshold / Leg Endurance

The way to attack this workout is with conservative pacing on set 1 and then moving into a more aggressive pace into sets 2 and 3 before hitting the final 2 sets at the hardest intensity. Plan to start at a round 6/10 RPE and build to a 9/10 RPE. Overall this workout is a challenging aerobic grind of a workout that will build fatigue in the legs and heart.

Mobility (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

3 Sets: For Quality

:15-:20 Extended GHD Supine Hold

1:00 Weighted Plank Hold

Upcoming classes

CrossFitSunday, 8:00 am - 9:00 amSunday Funday at Home WOD!
CrossFit - Sun, Jun 21

Warm-Up Flow
1:00 Echo Bike or Run
2x
5 Dual Dumbbell Sumo Deadlift
5 Dual Dumbbell Upright Rows
5 Dual Dumbbell Strict Press
5 Strict Knees to Chest
5/5 Single Arm Rotational Ring Rows
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups

Specific Prep
2 x
3 Shuttle Runs (Practice Turn and Stay Low)
3 Devils Press @ Warm-Up Loads
6 GHD Sit-Ups or 6 V-Ups
3 Strict Pull-Ups or 6 Supine Grip Ring Rows
9/7 Calorie Echo Bike
Gymnastic Skill: Rope Climbs
Spend time practicing the J-Hook footwork using the box seat method, or stand and cut the rope and just stand on the feet with hands staying in the same position. The goal is to find a sustainable modification for each athlete, whether that is a shorter distance on the rope, a solid J-Hook and stand hold, or moving to pull to stands for the workout. Every athlete should leave this block knowing exactly what they are doing in the EMOM.

Modifications:
Level 1: J-Hook + Stand and Hold / Pull to Stands / shorter rope distance
Hotel Gym / Travel: 3 Strict Chin-Ups in place of each rope climb
Primer
2 Sets at Working Loads and Modifications
1 Rope Climb or Modification
2 Shuttle Runs
3 Devils Press
6 GHD Sit-Ups or 6 V-Ups
Rest as needed between sets.

Use this to confirm rope climb modification and dumbbell load before "The Revenant" begins.
"The Revenant" (AMRAP - Rounds)
20:00 EMOM
Minute 1: 3/2 Rope Climbs
Minute 2: 6 Devils Press
Minute 3: 12/9 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 18 GHD Sit-Ups or 18 V-Ups

Rope Climb: 15ft (4.5m)
Shuttle Run: 25/25ft (7.5/7.5m)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Score = Rounds Completed (20 Total)
Goals: Complete All 20 Rounds (20 Minutes)
Stimulus: Midline / Grip Conditioning
RPE: 7.5/10

Primary Objective: Complete all prescribed reps within each minute window across all four sets, finishing each minute with at least 10-15 seconds to breathe before the next one starts.

Secondary Objective: Manage the compounding midline and grip fatigue by using the shuttle run and echo bike minutes as intentional reset points, arriving at the rope climb and GHD minutes as composed as possible.
[The Revenant: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds)
Level 2:
Minute 1: 2/1 Rope Climbs
Minute 2: 6 Devils Press
Minute 3: 10/8 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 15 GHD Sit-Ups or 15 V-Ups
Dumbbells: 2 x 35/25lb (15/12kg)

Level 1:
Minute 1: 3 Pull to Stands or 6/6 Single Arm Ring Rows
Minute 2: 6 Devils Press
Minute 3: 8/6 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 12 V-Ups
Dumbbells: 2 x 25/15lb (12/7kg)

Masters 55+:
Minute 1: 2/1 Rope Climbs
Minute 2: 6 Devils Press
Minute 3: 10/8 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 12 GHD Sit-Ups or 15 V-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
[The Revenant: Competitor & Travel] (AMRAP - Rounds)
Competitor:
Minute 1: 3/2 Rope Climbs, 15ft (4.5m)
Minute 2: 6 Devils Press
Minute 3: 18/13 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 20 GHD Sit-Ups
Dumbbells: 2 x 50/35lb (22.5/15kg)

Hotel Gym / Travel:
Minute 1: 4 Strict Chin-Ups or Towel Pull-Ups
Minute 2: 6 Devils Press
Minute 3: 12/9 Calorie Bike or 1:00 Run
Minute 4: 6 Shuttle Runs
Minute 5: 18 V-Ups
Dumbbells: 2 x 50/35lb (22.5/15kg) or heaviest available
PRVN Reset
For Quality:
3 Sets:
:30 Saddle Pose
:30 Hip Thrust Hold (Belly Breathe Focus)
:30/:30 Pigeon Pose
10 Slow Scapular Push-Ups
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10-12 Supine Grip Bent Over Barbell Row
10/10 Reverse Wrist Curls
10/10 Paloff Press w/Rotation
CrossFitMonday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitMonday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitMonday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitMonday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitMonday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitMonday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitMonday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank

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