CrossFit – Thu, Aug 27
General Warm-Up
2:00 Cardio Choice
–
2 Sets:
8 Scapular Pull-Ups
:20 Dead-Hang + Active Hang
8 Inchworm Push-Ups
10 Alternating Scorpions
–
2 Sets (Priming Midline and Pulling Positions):
:20 Hollow Hold
10 Ring Rows
Every 1:30 x 6 Sets
Option A: 5 Weighted Strict Pull-Ups
Option B: Max Unbroken Set of Strict Pull-Ups (targeting 6+ reps)
Option C: 5 Jumping Pull-Up to Slow Eccentric
Athletes should self-select their option based on current pulling strength and where they are in their gymnastics development. Option A is for athletes with a confident strict pull-up and enough capacity to add load and still move cleanly across all six sets. Option B is for athletes building volume and consistency on unbroken strict pull-ups, where the goal is a repeatable big set each interval. Option C builds the pulling strength foundation through time under tension on the eccentric phase, which is where most of the structural adaptation happens. Every option should feel like quality work, not survival.
Loading Notes:
– Option A: Select a load that allows all five reps to be completed with full chin-over-bar standard and no kipping; athletes should aim to hold the same load across all six sets, making a small increase only if mechanics remain clean.
– Option B: Athletes using a band should select a tension that allows them to reach 6 or more reps unbroken; if the band results in sets of 10 or more every round, reduce tension.
– Option C: Use a box to start with the chin above the bar, then lower under control over three to five full seconds; if sustaining the eccentric is difficult, add light band support only.
Every 4:00 x 4 Sets
15 GHD Sit-Ups
200m Run
10/7 Push-Up Renegade Rows
200m Run
Score = Average Time per Set
Dumbbells: 50/35lb (22.5/15kg)
Goals: ~3:00 per set
Stimulus: Midline Conditioning / Fatigued Running
RPE: 8.5/10
Primary Objective: Complete each set in under 3:20 across all four intervals.
Secondary Objective: Unbroken GHD sit-ups and push-up renegade rows every set.
Workout Strategy
– “Robots” punishes athletes who misread the GHDs; they feel manageable early and expensive late, so push the cadence but never race them recklessly, especially knowing the core is about to carry the renegade row load.
– The first 200m run is a reset, not a sprint; settle into a smooth 3-5k race pace that lets the breathing organize before arriving at the dumbbells.
– Push-up renegade rows demand a wide foot stance and a square hip position; athletes who let fatigue rotate their torso lose both the stimulus and the movement standard, so own the position before chasing unbroken reps.
– The finishing 200m is where athletes earn the interval; push hard and finish strong, but calibrate the effort so the next set begins at the same intensity as the first.
– Hold the same split across all four sets; this is not a workout where athletes should go out in 2:30 and fade to 3:50 by set four.
Level 2:
Every 4:00 x 4 Sets
12 GHD Sit-Ups
200m Run
8/6 Push-Up Renegade Rows
200m Run
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 4:00 x 4 Sets
15 AbMat Sit-Ups
150m Run
7/5 Push-Up Renegade Rows or Dumbbell Row (no push-up)
150m Run
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 4:00 x 4 Sets
12 GHD Sit-Ups or 15 AbMat Sit-Ups
200m Run
8/6 Push-Up Renegade Rows
200m Run
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 4:00 x 4 Sets
20 GHD Sit-Ups
200m Run
12/8 Push-Up Renegade Rows
200m Run
Dumbbells: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Every 4:00 x 4 Sets
20 AbMat Sit-Ups or V-Ups
200m Treadmill Run or 1:00 @ 8/10 Effort Bike
10/7 Push-Up Renegade Rows
200m Treadmill Run or 1:00 @ 8/10Effort Bike
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Hip Flexor Stretch in Lunge
:20 Extended Reverse Plank Bridge
10 Dead Bug w/ Reach (:03 down, :03 up each rep)
:30 Prone Cobra Hold
For Quality:
3 Sets:
10/10 Single Leg Hip Thrust, Moderate
:30 Hollow Hold
10/10 Three Point Dumbbell Row, Moderate, controlled tempo
