CrossFit – Tue, Apr 21
General Warm-Up
2:00 Cardio Choice
2 Sets:
:15 Passive Hang + :15 Active Hang
10 Scapular Pull-Ups
5/5 Single Arm Ring Rows
:20 Hollow Body Hold
:20 Arch Hold
10 Ring V-Outs
Specific Prep
2 Sets:
5 Strict Pull-Ups or Modification
5 Ring Dips or Modification
9/7 Calorie Echo Bike
Confirm pull-up scaling, ring dip variation, and bike damper before the primer begins.
Specific Primer
2 Sets at working pace:
9/7 Calorie Echo Bike
3 Strict Pull-Ups
3 Ring Dips
Use this to confirm bike output target, pull-up and ring dip scaling, and transition speed before the clock starts.
5 Sets: 3:00 AMRAP / 1:00 Rest
20/14 Calorie Echo Bike
AMRAP in Remaining Time
5/4 Strict Pull-Ups
5/4 Ring Dips
Score = Sum Total Reps Across All 5 Sets
Goals: Bike completed in under 1:15 / 3+ Rounds of AMRAP in Remaining Time
Stimulus: Aerobic Capacity / Upper Body Push-Pull Endurance
RPE: 8/10
Primary Objective: Get off the bike fast enough to accumulate meaningful pulling and pressing volume. The bike is a necessary hard effort in order to get enough time on the AMRAP, which is where the workout is scored.
Secondary Objective: Consistent reps across all 5 sets. Score is total reps, but we are looking for consistency
Level 2
5 Sets: 3:00 AMRAP / 1:00 Rest
18/13 Calorie Echo Bike
AMRAP in Remaining Time:
4/3 Strict Pull-Ups
4/3 Ring Dips
—
Level 1
5 Sets: 3:00 AMRAP / 1:00 Rest
15/11 Calorie Echo Bike
AMRAP in Remaining Time:
4/3 Banded Strict Pull-Ups / Ring Rows
4/3 Ring Push-Ups / Box Dips / or Traditional Push-Ups
—
Masters 55+
5 Sets: 3:00 AMRAP / 1:00 Rest
15/11 Calorie Echo Bike
AMRAP in Remaining Time:
4/3 Strict Pull-Ups
4/3 Ring Dips
Competitor
5 Sets: 3:00 AMRAP / 1:00 Rest
25/18 Calorie Echo Bike
AMRAP in Remaining Time:
Ring Muscle-Ups
Goal: 10/8+ Reps
—
Travel / Hotel
5 Sets: 3:00 AMRAP / 1:00 Rest
300m Run or 1:15 Machine
AMRAP in Remaining Time:
5/4 Strict Pull-Ups
7/5 Deficit Dumbbell Push-Ups
For Reps:
4 Sets:
:20 Hollow Rocks
:10 Rest
:20 Side Plank (R)
:10 Rest
:20 Side Plank (L)
:10 Rest
:20 Alternating V-Ups
:10 Rest
*Note: This is 8:00 of Work
For Quality:
3 Sets
5 reps w/ 3 long breaths – Supine Supinated Overhead Reach w/ PVC (or weighted PVC)
:30 Shoulder Extension Stretch
1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.
Notes:
Overhead Reach – Palms up, ribs down / Weight assists range, not forces it / Long exhales at end range
Pigeon Pose – Square hips as tolerated / Stay tall before folding / Calm nasal breathing
