CrossFit – Thu, Sep 3
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
–
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
–
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%
% of 1RM Bench Press)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
