CrossFit – Thu, Jun 18
General Prep
2 x
1:00 Cardio Choice
20 Down Dog Alternating Toe Touches
Specific Prep
2 x
8 Romanian Deadlifts
8 Bradford Presses w/lockout
8 Back Squats
–
Building to Working Loads
3-4 x
3 Back Squats
1 Power Clean + 3 Strict Press
12:00 EMOM
Minute 1: 3 Back Squats at 80% of 1RM
Minute 2: 5 Strict Press at 100% of 3×10 Strict Press Test from Week 1
Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:
Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.
Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.
1 Wall Walk + :10 Nose to Wall Hold
1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load
4-6 Elevator Kip Toes to Bar (building to working modification)
–
1 Wall Walk Complex (or Box Wall Walk Complex)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads
4 Toes to Bar
Use this to confirm movement modifications and KB load before “Daniels” begins.
For Rounds + Reps
12:00 AMRAP
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall
Kettlebells: 2 x 53/35lb, 24/16kg
Score = Rounds + Reps
Goals: 6-8 Rounds
Stimulus: Muscular Endurance / Midline
RPE: 8.5/10
Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.
Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.
Level 2:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Kettlebells: 2 x 44/26lb, 20/12kg
Wall Walk Complex: 30in From Wall
Level 1:
2 Box Wall Walk Complex (feet on box)
30ft (9m) Goblet Walking Lunge
8 Knees to Chest
Kettlebells: 1 x 35/18lb, 16/8kg
Masters 55+:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, reduce load as needed
8 Knees to Chest or Toes to Bar
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk Complex: 30in From Wall
Competitor:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, top end load
8 Toes to Bar
Kettlebells: 2 x 70/53lb, 32/24kg
Wall Walk Complex = 1 Wall Walk + 3 Wall Facing Handstand Push-Ups / 10-in from wall
Hotel Gym / Travel:
2 Pike Push-Ups to Down Dog
30ft (9m) Single Dumbbell Front Rack Walking Lunge or Goblet Walking Lunge
8 V-Ups or Toes to Bar if rig available
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
12 Dual Arnold Press, Light to Moderate
20 Alternating Dumbbell SeeSaw Row, Light to Moderate
