CrossFit – Thu, Sep 10

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

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