CrossFit – Wed, Apr 8
General Warm-Up
2:00 Cardio Choice
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20 Alternating Arm Swings
12 Back Slaps
10 Alternating Scorpions
:20 Extended Plank Reverse Bridge
:30 Glute Bridge Hold
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2 Sets:
10 Air Squats + 5 Jumping Squats
5 Pike Push-Ups
Specific Barbell Prep
8-10 Empty Barbell Push Press
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3 Sets: Adding Loads
3 Push Press + 4-5 Wall Balls to working target height
Building to opening working load
Athletes should arrive at Set 1 warm through the shoulders and overhead position, confident in their dip and drive mechanics, grip, and wall ball target height.
2 Controlled Sets: Building to working loads
8 Dual Dumbbell Bench Press
6 Dual Dumbbell Front Squats
1 Partial Wall Walk + 1 Full Wall Walk to 10in standard
—
Then:
10 Dual Dumbbell Bench Press @ working load
6 Dual Dumbbell Front Squats @ working load
2 Full Wall Walks to 10in standard
Use this to confirm dumbbell load, front squat elbow position, and wall walk distance standard before the clock starts on “Hammerhead.”
Set 1: 6 Push Press + 6-8 High Wall Balls
Set 2: 5 Push Press + 6-8 High Wall Balls
Set 3: 4 Push Press + 6-8 High Wall Balls
Set 4: 3 Push Press + 6-8 High Wall Balls)
Starting @ 70% on Set 1 (6 Reps), and increasing by feel to around an 8/10 RPE on our 4th Set (3 Reps).
High Wall Balls: 12/11ft Target Choose Loads that allow you to hit the target.
Modifications and Adjustments
– Strict Press for Push Press / Dual Dumbbell Push Press or Strict Press
– Wall Balls to Choice on High Target or Banded Press @ 00×0 Tempo
Every 4:00 x 4 Sets
15 Dual Dumbbell Bench Press
10 Dual Dumbbell Front Squats
5 Wall Walks
Dumbbells: 2 x 50/35lb, 22.5/15kg
Wall Walk: 10in From Wall
Goal: 2:30-3:00 on / 1:00-1:30 off
Stimulus: Muscular Endurance / Upper Body Push and Squat Volume
RPE: 7/10
Primary Objective: Maintain consistent set times across all 4 sets. This is a volume day, load is secondary to keeping the work window tight and the mechanics clean on every rep.
Secondary Objective: Protect the wall walk quality late in the workout. Sets 3 and 4 will feel heavier in the shoulders after bench and front squats accumulate. Don’t rush the wall walk, a controlled rep is faster than a sloppy one that has to be re-done.
Level 2
Every 4:00 x 4 Sets
15 Dual Dumbbell Bench Press
10 Dual Dumbbell Front Squats
5 Wall Walks
Dumbbells: 2 x 35/25lb, 15/12kg
Wall Walk: 20in From Wall
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Level 1
Every 4:00 x 4 Sets
12 Dual Dumbbell Bench Press
10 Dual Dumbbell Front Squats
3 Wall Walks
Dumbbells: 2 x 25/15lb, 12/7kg
Wall Walk: 30in From Wall
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Masters 55+
Every 4:00 x 4 Sets
15 Dual Dumbbell Bench Press
10 Dual Dumbbell Front Squats
3-5 Wall Walks
Dumbbells: 2 x 35/25lb, 15/12kg
Wall Walk: 20in From Wall
Competitor
Every 4:00 x 4 Sets
15 Dual Dumbbell Bench Press
10 Dual Dumbbell Front Squats
5 Wall Walks
Dumbbells: 2 x 70/50lb, 32/22.5kg
Wall Walks: 10in From Wall
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Travel / Hotel
Every 4:00 x 4 Sets
15 Push-Ups
10 Dual Dumbbell Front Squats
5 Inchworm Push-Ups
Dumbbells: 2 x 50/35lb, 22.5/15kg or heaviest available
PRVN Mobility #5
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00/1:00 Thread the Needle Stretch
For Quality
4 Sets:
