CrossFit - Thu, Jul 30 – CrossFit Sacrifice

01JAN, 1900

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CrossFit – Thu, Jul 30

WARM-UP

General Warm-Up

2:00 Cardio Choice

–

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

10/10 Single Leg Glute Bridges

:20 Extended Plank Reverse Bridge

10 Down Dog Alternating Toe Touches

Specific Warm-Up

2 x

12 Alternating Box Step-Ups

10 Scapular Pull-Ups

8 Bar Kip Swings

6 Strict Knees to Chest

4/4 Single Arm Ring Rows (Pause at Chest for 1-2 sec)

–

Then get into Rope Climb Technique Work

“Cloud Cover” (5 Rounds for reps)

Every 3:00 x 5 Sets

3 Rope Climbs

12 Box Jump Overs

15 Toes to Bar

Time Cap: 2:30 per set

Score = Slowest Set Time

Box: 24/20in

Rope Climb: 15ft

Goals: 2:00 or faster every set

Stimulus: Bodyweight Conditioning

RPE: 7.5/10

Primary Objective: Consistent pacing across all five sets, with the last set never being the slowest.

Secondary Objective: Rope Climbs completed in under 1:00 per set and Toes to Bar held in big, unbroken sets throughout.

[Cloud Cover: Levels] (5 Rounds for reps)

Level 2:

Every 3:00 x 5 Sets

2 Rope Climbs

12 Box Jump Overs

12 Toes to Bar

Box: 24/20in

Rope Climb: 15ft

Level 1:

Every 3:00 x 5 Sets

2-3 Pull to Stands

12 Box Step-Overs

12 Hanging Knee Raises or Toes to Target

Box: Choice

Masters 55+:

Every 3:00 x 5 Sets

2 Rope Climbs

10 Box Jump Overs or Box Step-Overs

12 Toes to Bar or Hanging Knee Raises

Box: 24/20in

Rope Climb: 13ft

Competitor:

Every 3:00 x 5 Sets

4 Rope Climbs

15 Box Jump Overs

20 Toes to Bar

Box: 24/20in

Hotel Gym / Travel:

Every 3:00 x 5 Sets

6 Strict Pull-Ups or 10 Towel Pull-Ups

12 Lateral Burpees

15 V-Ups or Toes to Bar (if bar available)

Big Class Option:

Starting Athletes on 1:00 Delay, Rope Climb Time Cap: :55.

–

Option B:

20:00 EMOM

Minute 1: 3 Rope Climbs

Minute 2: 12 Box Jump Overs

Minute 3: 15 Toes to Bar

Minute 4: Rest

Box: 24/20in

Rope Climb: 15ft

Accessory Finisher (Checkmark)

For Quality:

4 Sets:

10/10 Batwing Rows

16 Alternating Dumbbell Bicep Curls

1:00 Weighted Forearm Plank

PRVN Reset

For Completion:

10:00 AMRAP

8 Slow Cuban Press (Very Light)

:30 Kneeling Forearm Stretch (palms down, fingers away from you)

6/6 Dumbbell Wrist Rotations

:30 Kneeling Forearm Stretch (palms up, fingers towards you)

Intent: Shoulder strength and mobility, along with controlled work for the forearms

Upcoming classes

CrossFitWednesday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Wed, Sep 9

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 Dead-Bugs
-
2 Sets:
8 Single Leg Toe Touches (4/4)
10 Glute Bridges
8 Russian Kettlebell Swings @ Light Load
5/5 Dumbbell Hang Muscle Snatch @ light load
Specific Midline and Implement Prep
Midline Skill Build (Simple to Complex):
:20 Hollow Hold
10 Hollow Rocks
10 AbMat Sit-Ups @ easy pace
10 V-Ups (Full extension, hands to feet)
5 GHD Sit-Ups to Parallel
5 GHD Sit-Ups to Full Range (Confirming the standard and who is on V-Ups today)
-
2 Sets: Light Load, Then Working Load
8 Russian Kettlebell Swings
5 American Kettlebell Swings (Hips drive, bell finishes stacked overhead)
5/5 Alternating Dumbbell Snatches (Flat back at the pick up, punch through at lockout)
-
150m Run @ easy pace
150/120m Row @ easy pace
"Doppelgänger" (2 Rounds for reps)
Each For Time
0:00-12:00
1000m Run
50 GHD Sit-Ups or 50 V-Ups
50 American Kettlebell Swings

12:00-24:00
1000/900m Row
50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches

Time Cap: 11:00 per piece
Score = Sum Total Time of Both Pieces
Kettlebell: 53/35lb (24/16kg)
Dumbbell: 50/35lb (22.5/15kg)
Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 8:00-10:00 per piece
Stimulus: Muscular Endurance, Midline Capacity
RPE: 8/10
Primary Objective: Complete both pieces within :30-1:00 of each other.
Secondary Objective: Complete the Kettlebell Swings and Dumbbell Snatches in sets of 10 or more throughout.
[Doppelgänger: Levels] (2 Rounds for reps)
Level 2:
Same format
800m Run / 800/700m Row
40 GHD Sit-Ups, 40 Abmat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)

Level 1:
Same format
600m Run / 600/500m Row
30 AbMat Sit-Ups each piece
30 Russian Kettlebell Swings, 30 Alternating Dumbbell Snatches
Kettlebell: 26/18lb (12/8kg)
Dumbbell: 25/15lb (12/7kg)

Masters 55+:
Same format
800m Run / 800/700m Row
40 V-Ups, 40 AbMat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)

Competitor:
As prescribed
Kettlebell: 70/53lb (32/24kg)
Dumbbell: 50/35lb (22.5/15kg)

Hotel Gym / Travel:
Same format
1000m Run / 1000m Run or 4:00 Machine
50 V-Ups, 50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches, Each Piece
Dumbbell: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
:30 Prone Press-Up/ Up Dog (Gentle midline decompression)
Optional Accessories (Checkmark)
For Quality
3 Sets:
10/10 Banded Bird-Dog
10/10 Banded Psoas March (Supine)
1:00 Glute Bridge Hold (Diaphragmatic Breathing)
CrossFitWednesday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Wed, Sep 9

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 Dead-Bugs
-
2 Sets:
8 Single Leg Toe Touches (4/4)
10 Glute Bridges
8 Russian Kettlebell Swings @ Light Load
5/5 Dumbbell Hang Muscle Snatch @ light load
Specific Midline and Implement Prep
Midline Skill Build (Simple to Complex):
:20 Hollow Hold
10 Hollow Rocks
10 AbMat Sit-Ups @ easy pace
10 V-Ups (Full extension, hands to feet)
5 GHD Sit-Ups to Parallel
5 GHD Sit-Ups to Full Range (Confirming the standard and who is on V-Ups today)
-
2 Sets: Light Load, Then Working Load
8 Russian Kettlebell Swings
5 American Kettlebell Swings (Hips drive, bell finishes stacked overhead)
5/5 Alternating Dumbbell Snatches (Flat back at the pick up, punch through at lockout)
-
150m Run @ easy pace
150/120m Row @ easy pace
"Doppelgänger" (2 Rounds for reps)
Each For Time
0:00-12:00
1000m Run
50 GHD Sit-Ups or 50 V-Ups
50 American Kettlebell Swings

12:00-24:00
1000/900m Row
50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches

Time Cap: 11:00 per piece
Score = Sum Total Time of Both Pieces
Kettlebell: 53/35lb (24/16kg)
Dumbbell: 50/35lb (22.5/15kg)
Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 8:00-10:00 per piece
Stimulus: Muscular Endurance, Midline Capacity
RPE: 8/10
Primary Objective: Complete both pieces within :30-1:00 of each other.
Secondary Objective: Complete the Kettlebell Swings and Dumbbell Snatches in sets of 10 or more throughout.
[Doppelgänger: Levels] (2 Rounds for reps)
Level 2:
Same format
800m Run / 800/700m Row
40 GHD Sit-Ups, 40 Abmat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)

Level 1:
Same format
600m Run / 600/500m Row
30 AbMat Sit-Ups each piece
30 Russian Kettlebell Swings, 30 Alternating Dumbbell Snatches
Kettlebell: 26/18lb (12/8kg)
Dumbbell: 25/15lb (12/7kg)

Masters 55+:
Same format
800m Run / 800/700m Row
40 V-Ups, 40 AbMat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)

Competitor:
As prescribed
Kettlebell: 70/53lb (32/24kg)
Dumbbell: 50/35lb (22.5/15kg)

Hotel Gym / Travel:
Same format
1000m Run / 1000m Run or 4:00 Machine
50 V-Ups, 50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches, Each Piece
Dumbbell: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
:30 Prone Press-Up/ Up Dog (Gentle midline decompression)
Optional Accessories (Checkmark)
For Quality
3 Sets:
10/10 Banded Bird-Dog
10/10 Banded Psoas March (Supine)
1:00 Glute Bridge Hold (Diaphragmatic Breathing)
CrossFitWednesday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Wed, Sep 9

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 Dead-Bugs
-
2 Sets:
8 Single Leg Toe Touches (4/4)
10 Glute Bridges
8 Russian Kettlebell Swings @ Light Load
5/5 Dumbbell Hang Muscle Snatch @ light load
Specific Midline and Implement Prep
Midline Skill Build (Simple to Complex):
:20 Hollow Hold
10 Hollow Rocks
10 AbMat Sit-Ups @ easy pace
10 V-Ups (Full extension, hands to feet)
5 GHD Sit-Ups to Parallel
5 GHD Sit-Ups to Full Range (Confirming the standard and who is on V-Ups today)
-
2 Sets: Light Load, Then Working Load
8 Russian Kettlebell Swings
5 American Kettlebell Swings (Hips drive, bell finishes stacked overhead)
5/5 Alternating Dumbbell Snatches (Flat back at the pick up, punch through at lockout)
-
150m Run @ easy pace
150/120m Row @ easy pace
"Doppelgänger" (2 Rounds for reps)
Each For Time
0:00-12:00
1000m Run
50 GHD Sit-Ups or 50 V-Ups
50 American Kettlebell Swings

12:00-24:00
1000/900m Row
50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches

Time Cap: 11:00 per piece
Score = Sum Total Time of Both Pieces
Kettlebell: 53/35lb (24/16kg)
Dumbbell: 50/35lb (22.5/15kg)
Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 8:00-10:00 per piece
Stimulus: Muscular Endurance, Midline Capacity
RPE: 8/10
Primary Objective: Complete both pieces within :30-1:00 of each other.
Secondary Objective: Complete the Kettlebell Swings and Dumbbell Snatches in sets of 10 or more throughout.
[Doppelgänger: Levels] (2 Rounds for reps)
Level 2:
Same format
800m Run / 800/700m Row
40 GHD Sit-Ups, 40 Abmat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)

Level 1:
Same format
600m Run / 600/500m Row
30 AbMat Sit-Ups each piece
30 Russian Kettlebell Swings, 30 Alternating Dumbbell Snatches
Kettlebell: 26/18lb (12/8kg)
Dumbbell: 25/15lb (12/7kg)

Masters 55+:
Same format
800m Run / 800/700m Row
40 V-Ups, 40 AbMat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)

Competitor:
As prescribed
Kettlebell: 70/53lb (32/24kg)
Dumbbell: 50/35lb (22.5/15kg)

Hotel Gym / Travel:
Same format
1000m Run / 1000m Run or 4:00 Machine
50 V-Ups, 50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches, Each Piece
Dumbbell: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
:30 Prone Press-Up/ Up Dog (Gentle midline decompression)
Optional Accessories (Checkmark)
For Quality
3 Sets:
10/10 Banded Bird-Dog
10/10 Banded Psoas March (Supine)
1:00 Glute Bridge Hold (Diaphragmatic Breathing)
CrossFitWednesday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Wed, Sep 9

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 Dead-Bugs
-
2 Sets:
8 Single Leg Toe Touches (4/4)
10 Glute Bridges
8 Russian Kettlebell Swings @ Light Load
5/5 Dumbbell Hang Muscle Snatch @ light load
Specific Midline and Implement Prep
Midline Skill Build (Simple to Complex):
:20 Hollow Hold
10 Hollow Rocks
10 AbMat Sit-Ups @ easy pace
10 V-Ups (Full extension, hands to feet)
5 GHD Sit-Ups to Parallel
5 GHD Sit-Ups to Full Range (Confirming the standard and who is on V-Ups today)
-
2 Sets: Light Load, Then Working Load
8 Russian Kettlebell Swings
5 American Kettlebell Swings (Hips drive, bell finishes stacked overhead)
5/5 Alternating Dumbbell Snatches (Flat back at the pick up, punch through at lockout)
-
150m Run @ easy pace
150/120m Row @ easy pace
"Doppelgänger" (2 Rounds for reps)
Each For Time
0:00-12:00
1000m Run
50 GHD Sit-Ups or 50 V-Ups
50 American Kettlebell Swings

12:00-24:00
1000/900m Row
50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches

Time Cap: 11:00 per piece
Score = Sum Total Time of Both Pieces
Kettlebell: 53/35lb (24/16kg)
Dumbbell: 50/35lb (22.5/15kg)
Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 8:00-10:00 per piece
Stimulus: Muscular Endurance, Midline Capacity
RPE: 8/10
Primary Objective: Complete both pieces within :30-1:00 of each other.
Secondary Objective: Complete the Kettlebell Swings and Dumbbell Snatches in sets of 10 or more throughout.
[Doppelgänger: Levels] (2 Rounds for reps)
Level 2:
Same format
800m Run / 800/700m Row
40 GHD Sit-Ups, 40 Abmat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)

Level 1:
Same format
600m Run / 600/500m Row
30 AbMat Sit-Ups each piece
30 Russian Kettlebell Swings, 30 Alternating Dumbbell Snatches
Kettlebell: 26/18lb (12/8kg)
Dumbbell: 25/15lb (12/7kg)

Masters 55+:
Same format
800m Run / 800/700m Row
40 V-Ups, 40 AbMat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)

Competitor:
As prescribed
Kettlebell: 70/53lb (32/24kg)
Dumbbell: 50/35lb (22.5/15kg)

Hotel Gym / Travel:
Same format
1000m Run / 1000m Run or 4:00 Machine
50 V-Ups, 50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches, Each Piece
Dumbbell: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
:30 Prone Press-Up/ Up Dog (Gentle midline decompression)
Optional Accessories (Checkmark)
For Quality
3 Sets:
10/10 Banded Bird-Dog
10/10 Banded Psoas March (Supine)
1:00 Glute Bridge Hold (Diaphragmatic Breathing)
CrossFitWednesday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Wed, Sep 9

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 Dead-Bugs
-
2 Sets:
8 Single Leg Toe Touches (4/4)
10 Glute Bridges
8 Russian Kettlebell Swings @ Light Load
5/5 Dumbbell Hang Muscle Snatch @ light load
Specific Midline and Implement Prep
Midline Skill Build (Simple to Complex):
:20 Hollow Hold
10 Hollow Rocks
10 AbMat Sit-Ups @ easy pace
10 V-Ups (Full extension, hands to feet)
5 GHD Sit-Ups to Parallel
5 GHD Sit-Ups to Full Range (Confirming the standard and who is on V-Ups today)
-
2 Sets: Light Load, Then Working Load
8 Russian Kettlebell Swings
5 American Kettlebell Swings (Hips drive, bell finishes stacked overhead)
5/5 Alternating Dumbbell Snatches (Flat back at the pick up, punch through at lockout)
-
150m Run @ easy pace
150/120m Row @ easy pace
"Doppelgänger" (2 Rounds for reps)
Each For Time
0:00-12:00
1000m Run
50 GHD Sit-Ups or 50 V-Ups
50 American Kettlebell Swings

12:00-24:00
1000/900m Row
50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches

Time Cap: 11:00 per piece
Score = Sum Total Time of Both Pieces
Kettlebell: 53/35lb (24/16kg)
Dumbbell: 50/35lb (22.5/15kg)
Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 8:00-10:00 per piece
Stimulus: Muscular Endurance, Midline Capacity
RPE: 8/10
Primary Objective: Complete both pieces within :30-1:00 of each other.
Secondary Objective: Complete the Kettlebell Swings and Dumbbell Snatches in sets of 10 or more throughout.
[Doppelgänger: Levels] (2 Rounds for reps)
Level 2:
Same format
800m Run / 800/700m Row
40 GHD Sit-Ups, 40 Abmat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)

Level 1:
Same format
600m Run / 600/500m Row
30 AbMat Sit-Ups each piece
30 Russian Kettlebell Swings, 30 Alternating Dumbbell Snatches
Kettlebell: 26/18lb (12/8kg)
Dumbbell: 25/15lb (12/7kg)

Masters 55+:
Same format
800m Run / 800/700m Row
40 V-Ups, 40 AbMat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)

Competitor:
As prescribed
Kettlebell: 70/53lb (32/24kg)
Dumbbell: 50/35lb (22.5/15kg)

Hotel Gym / Travel:
Same format
1000m Run / 1000m Run or 4:00 Machine
50 V-Ups, 50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches, Each Piece
Dumbbell: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30 Childs Pose with Lat Reach
:30 Prone Press-Up/ Up Dog (Gentle midline decompression)
Optional Accessories (Checkmark)
For Quality
3 Sets:
10/10 Banded Bird-Dog
10/10 Banded Psoas March (Supine)
1:00 Glute Bridge Hold (Diaphragmatic Breathing)
CrossFitThursday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Thu, Sep 10

Warm-Up:
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
15 Banded Pull-Aparts
8 Behind the Neck Elbow Punch Throughs
5/5 Crossbody Lat Stretch
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts

Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
Push Press + Push Jerk (8 Rounds for reps)
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
"Identity Crisis" (3 Rounds for reps)
For Time
Every 4:00 x 3 Sets
10 Bench Press
50 Double Unders
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set

Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
[Identity Crisis: Levels] (3 Rounds for reps)
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)

Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)

Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)

Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)

Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
PRVN Reset
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
Optional Accessories (Checkmark)
For Quality
3 Sets:
12/12 Side Lying Dumbbell External Rotations
15 Banded Face Pulls
CrossFitThursday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Thu, Sep 10

Warm-Up:
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
15 Banded Pull-Aparts
8 Behind the Neck Elbow Punch Throughs
5/5 Crossbody Lat Stretch
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts

Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
Push Press + Push Jerk (8 Rounds for reps)
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
"Identity Crisis" (3 Rounds for reps)
For Time
Every 4:00 x 3 Sets
10 Bench Press
50 Double Unders
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set

Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
[Identity Crisis: Levels] (3 Rounds for reps)
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)

Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)

Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)

Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)

Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
PRVN Reset
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
Optional Accessories (Checkmark)
For Quality
3 Sets:
12/12 Side Lying Dumbbell External Rotations
15 Banded Face Pulls
CrossFitThursday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Thu, Sep 10

Warm-Up:
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
15 Banded Pull-Aparts
8 Behind the Neck Elbow Punch Throughs
5/5 Crossbody Lat Stretch
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts

Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
Push Press + Push Jerk (8 Rounds for reps)
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
"Identity Crisis" (3 Rounds for reps)
For Time
Every 4:00 x 3 Sets
10 Bench Press
50 Double Unders
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set

Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
[Identity Crisis: Levels] (3 Rounds for reps)
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)

Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)

Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)

Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)

Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
PRVN Reset
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
Optional Accessories (Checkmark)
For Quality
3 Sets:
12/12 Side Lying Dumbbell External Rotations
15 Banded Face Pulls
CrossFitThursday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Thu, Sep 10

Warm-Up:
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
15 Banded Pull-Aparts
8 Behind the Neck Elbow Punch Throughs
5/5 Crossbody Lat Stretch
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts

Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
Push Press + Push Jerk (8 Rounds for reps)
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
"Identity Crisis" (3 Rounds for reps)
For Time
Every 4:00 x 3 Sets
10 Bench Press
50 Double Unders
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set

Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
[Identity Crisis: Levels] (3 Rounds for reps)
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)

Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)

Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)

Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)

Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
PRVN Reset
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
Optional Accessories (Checkmark)
For Quality
3 Sets:
12/12 Side Lying Dumbbell External Rotations
15 Banded Face Pulls
CrossFitThursday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Thu, Sep 10

Warm-Up:
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
15 Banded Pull-Aparts
8 Behind the Neck Elbow Punch Throughs
5/5 Crossbody Lat Stretch
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts

Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
Push Press + Push Jerk (8 Rounds for reps)
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
"Identity Crisis" (3 Rounds for reps)
For Time
Every 4:00 x 3 Sets
10 Bench Press
50 Double Unders
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set

Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
[Identity Crisis: Levels] (3 Rounds for reps)
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)

Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)

Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)

Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)

Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
PRVN Reset
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
Optional Accessories (Checkmark)
For Quality
3 Sets:
12/12 Side Lying Dumbbell External Rotations
15 Banded Face Pulls
CrossFitThursday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Thu, Sep 10

Warm-Up:
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
15 Banded Pull-Aparts
8 Behind the Neck Elbow Punch Throughs
5/5 Crossbody Lat Stretch
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts

Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
Push Press + Push Jerk (8 Rounds for reps)
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
"Identity Crisis" (3 Rounds for reps)
For Time
Every 4:00 x 3 Sets
10 Bench Press
50 Double Unders
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set

Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
[Identity Crisis: Levels] (3 Rounds for reps)
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)

Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)

Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)

Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)

Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
PRVN Reset
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
Optional Accessories (Checkmark)
For Quality
3 Sets:
12/12 Side Lying Dumbbell External Rotations
15 Banded Face Pulls
CrossFitFriday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Fri, Sep 11

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
10 Bootstrap Squats
10 Banded Pull-Aparts
-
2 Sets:
8 Barbell Good Mornings
8 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Specific Barbell and Toes-to-Bar Prep
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
"9/11" (Time)
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls

Time Cap: 35:00 Men | 36:00 Women
Score = Time

Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
[9/11:Levels] (Time)
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft

Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:
As prescribed

Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30/:30 Crossbody Lat Stretch
:30 Childs Pose with Lat Reach
Optional Accessories (Checkmark)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
CrossFitFriday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Fri, Sep 11

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
10 Bootstrap Squats
10 Banded Pull-Aparts
-
2 Sets:
8 Barbell Good Mornings
8 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Specific Barbell and Toes-to-Bar Prep
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
"9/11" (Time)
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls

Time Cap: 35:00 Men | 36:00 Women
Score = Time

Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
[9/11:Levels] (Time)
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft

Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:
As prescribed

Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30/:30 Crossbody Lat Stretch
:30 Childs Pose with Lat Reach
Optional Accessories (Checkmark)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
CrossFitFriday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Fri, Sep 11

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
10 Bootstrap Squats
10 Banded Pull-Aparts
-
2 Sets:
8 Barbell Good Mornings
8 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Specific Barbell and Toes-to-Bar Prep
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
"9/11" (Time)
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls

Time Cap: 35:00 Men | 36:00 Women
Score = Time

Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
[9/11:Levels] (Time)
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft

Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:
As prescribed

Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30/:30 Crossbody Lat Stretch
:30 Childs Pose with Lat Reach
Optional Accessories (Checkmark)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
CrossFitFriday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Fri, Sep 11

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
10 Bootstrap Squats
10 Banded Pull-Aparts
-
2 Sets:
8 Barbell Good Mornings
8 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Specific Barbell and Toes-to-Bar Prep
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
"9/11" (Time)
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls

Time Cap: 35:00 Men | 36:00 Women
Score = Time

Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
[9/11:Levels] (Time)
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft

Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:
As prescribed

Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30/:30 Crossbody Lat Stretch
:30 Childs Pose with Lat Reach
Optional Accessories (Checkmark)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
CrossFitFriday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Fri, Sep 11

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
10 Bootstrap Squats
10 Banded Pull-Aparts
-
2 Sets:
8 Barbell Good Mornings
8 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Specific Barbell and Toes-to-Bar Prep
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
"9/11" (Time)
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls

Time Cap: 35:00 Men | 36:00 Women
Score = Time

Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
[9/11:Levels] (Time)
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft

Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:
As prescribed

Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30/:30 Crossbody Lat Stretch
:30 Childs Pose with Lat Reach
Optional Accessories (Checkmark)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
CrossFitFriday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Fri, Sep 11

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
10 Bootstrap Squats
10 Banded Pull-Aparts
-
2 Sets:
8 Barbell Good Mornings
8 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Specific Barbell and Toes-to-Bar Prep
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
"9/11" (Time)
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls

Time Cap: 35:00 Men | 36:00 Women
Score = Time

Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
[9/11:Levels] (Time)
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft

Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:
As prescribed

Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30/:30 Crossbody Lat Stretch
:30 Childs Pose with Lat Reach
Optional Accessories (Checkmark)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank

CrossFit – Thu, Jul 30

CrossFit – Thu, Jul 30

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