CrossFit – Thu, Mar 12
General Warm-Up
1-2 Sets
1:00 Cardio Choice (Ideally Bike)
5/5 Kettlebell Halo
8/8 Single Leg Kettlebell Romanian Deadlift
4/4 Pendulum Lunges
Specific Barbell Prep / Empty to Light Barbell
8-10 Empty Barbell Bench Press
Then build to working load and complete:
5 Reps @ 50% of 1RM
3 Reps @ 60% of 1RM
2 Reps @ 65% of 1RM
Athletes should arrive at Set 1 feeling warm through the chest and shoulders, confident in their setup, grip, and posterior chain set-up
Specific Primer / After Bench Press
9/7 Calorie Echo Bike
3-5 Box Pike Handstand Push-Ups or 3 Slow Descent HSPU Negatives (:03 descent)
25ft Goblet Walking Lunge @ Warm-Up Load
–
9/7 Calorie Echo Bike
3 Slow Descent HSPU Negatives (:03 descent) or 3 Strict Handstand Push-Ups to 1 AbMat
25ft Goblet Walking Lunge @ Working Load
–
9/7 Calorie Echo Bike
3-5 Strict Handstand Push-Ups or Modification for the Workout
25ft Goblet Walking Lunge @ Working Load
Progress athletes through the HSPU ladder based on their level. Coaches should confirm the scaling tier and depth standard before the clock starts on “Iron Mile.”
Set 1: 9 Reps @ 65%
Set 2: 7 Reps @ 72.5%
Set 3: 5 Reps @ 80%
% of 1RM (Predicted or Tested))
Goal: Controlled, quality reps across all three sets with load climbing each set. Set 3 at 80% should feel strong and confident, not a grind. With the 3:00 working window athletes should be set, focused, and ready before each set begins.
Level 1: 9-7-5 keeping all sets @ 6-7 RPE with quality rep focus and some in the tank.
Travel/Hotel: Dual Dumbbell Bench Press or Dual Dumbbell Floor Press for 15-12-9 reps at a challenging and consistent loading across all three sets.
Modifications and Adjustments
– Adjust grip width for athletes dealing with shoulder or wrist discomfort. A slightly narrower grip can reduce stress on the anterior shoulder without compromising the pressing pattern.
– Move to a Floor Press to limit range of motion for athletes dealing with shoulder impingement or discomfort at the bottom of the press.
– Adjust to Single Arm Dumbbell Press for athletes managing a unilateral shoulder limitation, allowing each side to be trained independently.
For Time:
4 Sets:
16/12 Calorie Echo Bike
10 Strict Handstand Push-Ups
50ft (15m) Goblet Walking Lunge
Rest 1:00 b/t sets
Kettlebell: 53/35lb, 24/16kg
Goal: Each set completed in 2:30–3:15 | Total time under 16:00 with rest
Time Cap: 17:00
RPE: 8–8.5/10
Stimulus: Gymnastics Strength / Aerobic Capacity
Primary Objective: Protect the strict pressing strength across all 4 sets. Handstand push-ups should be unbroken or quick sets of 5+5, or 4+3+3… if athletes are failing reps by set 3, the stimulus is lost.
Secondary Objective: Keep the goblet lunge load honest. This is not a recovery movement and should be a challenging, unbroken 50ft (15m) leaving athletes breathing before the rest window begins.
Level 2:
5 Sets
16/12 Calorie Echo Bike
8 Strict Handstand Push-Ups
50ft / 15m Goblet Walking Lunge
Rest 1:00 between sets
Reduce depth on Strict HSPU with 1–2 Abmat
Kettlebell: 44/26lb, 20/12kg
—
Level 1:
5 Sets
12/9 Calorie Echo Bike
8 Dumbbell Strict Press
50ft / 15m Goblet Walking Lunge
Rest 1:00 between sets
Dumbbells: 2 x 25/15lb (12/7kg)
Focus on vertical torso and full lockout on press
Goblet Lunge: 1 x 25/15lb
—
Masters 55+
5 Sets
12/9 Calorie Echo Bike
8 Strict Handstand Push-Ups to 1–2 Abmat
50ft (15m) Goblet Walking Lunge
Rest 1:00 between sets
Kettlebell: 44/26lb, 20/12kg
Competitor:
5 Sets
16/12 Calorie Echo Bike
8 Def Strict Handstand Push-Ups
50ft (15m) Goblet Walking Lunge
Rest 1:00 between sets
Add a 10lb / 5kg plate deficit on Strict HSPU
Kettlebell: 70/53, 32/24kg
—
Travel / Hotel:
5 Sets
200m Run
8 Dumbbell Strict Press
16 Goblet Lunge
Rest 1:00 between sets
Dumbbells: 2 x 50/35lb (22.5/12kg)
Goblet Lunge: 1 x 50/35lb (22.5/12kg)
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
For Quality
4 Sets:
7/5 Ring Dips
:10-:15 Ring L-Sit
12 V-Ups
