CrossFit – Wed, Aug 12
General Warm-Up
2-3 x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Russian Kettlebell Swings
12 Alternating Ice Skater Hops
Specific Warm-Up
5 Empty Barbell Sumo Deadlift
3 Sumo Deadlift @ light loads
3 Sumo Deadlift @ moderate loads
3 Sumo Deadlift @ 5-10% below working weight
5 Sumo Deadlifts)
Load is the same across all five sets. Athletes should select a weight they are confident they can execute with quality mechanics for every rep of every set, targeting 5-20lb (2.5-10kg) over our original testing max. This is not a build-to-heavy structure; it is a consistency and positional endurance test that accumulates over the cycle. The sumo deadlift has not been a focus in our recent programming, and it is a valuable tool for athletes looking to engage the hips more aggressively, emphasize glute drive, and operate in a slightly more upright torso position than a conventional pull.
Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Sumo Deadlifts at a light-to-moderate load that allows full positional control; prioritize stance mechanics, hip hinge, and a clean lockout over adding weight
Hotel Gym / Travel: Every 3:00 x 5 Sets, 8 Dual Dumbbell Sumo Romanian Deadlifts or Single Leg Romanian Deadlifts, building to a moderate working load across the sets
2 Sets:
8/6 Calorie Echo Bike (building effort)
8 American Kettlebell Swings at working load
5 Box Jumps at working height
25/25ft (7.5/7.5m) Single Arm Overhead Carry at working load
Use this to confirm Echo Bike output, kettlebell load, box height, and overhead carry mechanics before “Bases Loaded” begins.
16:00 EMOM
Minute 1: 13/10 Calorie Echo Bike
Minute 2: 16 American Kettlebell Swings
Minute 3: 16 Box Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 53/35lb (24/16kg) (Same load for KBS and OH Carry)
Box: 24/20in
Score = Successful Rounds Completed
Goals: Complete All 4 Rounds (16 Minutes) Successfully
Stimulus: Posterior Chain / Stability and Control
RPE: 7/10
Primary Objective: Complete every minute with quality positions and full range of motion, not racing the clock.
Secondary Objective: Maintain a consistent, repeatable pace on the Echo Bike across all four rounds without spiking effort early.
Level 2:
16:00 EMOM
Minute 1: 10/8 Calorie Echo Bike
Minute 2: 14 American Kettlebell Swings
Minute 3: 14 Box Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 44/26lb (20/12kg)
Box: 24/20in
Level 1:
16:00 EMOM
Minute 1: 8/6 Calorie Echo Bike or 10/8 Calorie Row
Minute 2: 12 Russian Kettlebell Swings
Minute 3: 12 Box Step-Ups
Minute 4: 50/50ft (15/15m) Farmer Carry or Single Arm Carry at athlete-appropriate load
Kettlebell: 35/26lb (16/12kg)
Box: 20in
Masters 55+:
16:00 EMOM
Minute 1: 10/8 Calorie Echo Bike
Minute 2: 14 American Kettlebell Swings
Minute 3: 14 Box Jumps or Box Step-Ups
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 44/26lb (20/12kg)
Box: 20in
Competitor:
16:00 EMOM
Minute 1: 15/12 Calorie Echo Bike
Minute 2: 16 American Kettlebell Swings
Minute 3: 16 Box Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 70/53lb (32/24kg)
Box: 24/20in
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 1:00 Max Effort Bike or 200m Run
Minute 2: 16 American or Russian Kettlebell Swings
Minute 3: 16 Box Jumps or Broad Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry or Suitcase Carry
Kettlebell or Dumbbell: 53/35lb (24/16kg)
Box: 24/20in if available
