CrossFit - Thu, Sep 17 – CrossFit Sacrifice

CrossFit – Thu, Sep 17

Warm-Up:

General Warm-Up

2:00 Cardio Choice (Row Ideally)

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10 Alternating Scorpions

10 Down Dog to Up Dog

10 Down Dog Toe Touches

10/10 World’s Greatest Stretch

10 Banded Pull-Aparts

:30/:30 Crossbody Lat Stretch

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2 Sets:

:30 Jump Rope

10 Hollow Rocks

:10 Hollow Hold

20 Bear Plank Shoulder Taps

10 Dual Kettlebell or Dumbbell Deadlifts

Specific Prep

Skill Build, Toes to Bar (Simple to Complex):

:20 Dead-Hang + :20 Active Hang

10 Scapular Pull-Ups

10 Bar Kip Swings

5 Kip Swing + Knee Raise

5 Knees to Elbows or Toes to Bar

“The Back Nine” (5 Rounds for reps)

Every 6:30 x 5 Sets

300/250m Row

15 Toes to Bar

300m Run

150m Farmers Carry

50 Double Unders

Time Cap: 5:30 per Set

Score = Sum Total Time

Kettlebells: 2 x 53/35lb (24/16kg)

Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)

Goals: 5:00-5:30 per set

Stimulus: Grip and Midline Endurance

RPE: 8/10

Primary Objective: Finish all five sets inside the 5:30 cap with at least :45 of rest each round.

Secondary Objective: Hold the farmers carry to one or two sets per round without dropping the Kettlebells.

[The Back Nine: Levels] (5 Rounds for reps)

Level 2:

250/200m Row, 10 Toes to Bar, 300m Run, 150m Farmers Carry, 35 Double Unders

Kettlebells: 2 x 53/35lb (24/16kg)

Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)

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Level 1:

250/200m Row, 15 Hanging Knee Raises, 200m Run, 100m Farmers Carry, 60 Single Unders

Kettlebells: 2 x 35/18lb, 16/8kg

Dumbbells (Alternative): 2 x 35/20lb, 16/9kg

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Masters 55+:

250/200m Row, 10 Toes to Bar, 200m Run, 150m Farmers Carry, 40 Double Unders

Kettlebells: 2 x 44/26lb (20/12kg)

Dumbbells (Alternative): 2 x 45/30lb (20/14kg)

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Competitor:

As prescribed

Kettlebells: 2 x 70/53lb (32/24kg)

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Hotel Gym / Travel:

300/250m Row or 1:15 Machine, 15 Toes to Bar or Hanging Knee Raises, 300m Run or 1:15 Machine, 150m Dumbbell Farmers Carry, 50 Double Unders

Dumbbells: 2 x 50/35lb (22.5/15kg)

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Big Class Notes:

Start athletes on different stations to allow for flow and movement through the workout. The easiest would be some start on Row and some start on the run. Otherwise we could be looking to start on a 2:00 Delay and Cap the Row to 2:00 to allow for 3 groups.

PRVN Reset

For Quality

2 Sets:

:45/:45 Adductor Rock Back

5/5 Side Lying Thoracic Book Openers

10 Reverse Nordic Curls

:30 Elevated Prayer Stretch

Optional Accessories (Checkmark)

For Quality

3 Sets:

8 Slow Dumbbell Wrist Rotations

10 Barbell Fingertip Curls