CrossFit – Thu, Aug 28
Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
:30 Behind the Neck Elbow Punch Throughs
General Movement Prep
2 Sets: For Quality
8/8 Single-Leg Glute Bridge March
8 Goblet Squats (light KB or DB)
8/8 Reverse Lunges (bodyweight)
:15 Hollow Hold
Specific Front Squat Prep and Build
Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)
3 Reps @ ~50%
3 Reps @ ~60%
Build to 70% starting load for strength work
Set 1: 3 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
% of 1RM Front Squat)
Primary Objective: Hit the prescribed % with positions and speed.
Secondary Objective: Achieve the final 5 reps with the feeling that you could complete 10 reps
Stimulus: Absolute Strength and Positional Stability
16:00 EMOM
minute 1: 4 Bench Press
minute 2: 8/8 Back Rack Reverse Lunges
minute 3: 16 GHD Sit-Ups
minute 4: Rest
Bench Press: 75%+ and Building to Heavy 4 Rep
Back Rack Lunges: 135/95lb, 61/43kg, From the Floor
Level 2:
12 GHD Sit-Ups
Lunges: 95/65lb, 43/30kg
Level 1:
4 Bench Press
8/8 Dumbbell Reverse Lunges
16 Abmat Sit-Ups
Dumbbells: 35/25lb, 15/12kg
Rx+:
12 Med Ball Weighted GHD Sit-Ups 20/14lb, 9/6kg
Score = Total Load lifted across both lifts
Stimulus: Develop raw upper-body pushing power, single-leg stability, and midline endurance
RPE: 7–8/10
Primary Objective: Building to a heavy 4 rep Bench press with the goal of hitting around 85% today.
Secondary Objective: Maintain consistent, controlled lunges and crisp GHD sit-ups without sacrificing positioning.
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold
