CrossFit – Wed, Aug 6
3 Sets: For Quality
12 Alternating Box Steps
8/8 Single Leg Barbell Romanian Deadlift
10 Barbell Sumo Stance Good Morning
12 Alternating V-Ups
3-4 Sets
2-4 Sumo Deadlifts
3-5 Strict Press
4-6 Alternating Dumbbell Step-Ups
4-6 GHd Sit-Ups or modification
Building towards working weights and movement patterns
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift @ 315/205
8 Strict Press @95/65
12 Dual Dumbbell Step-Ups @50/35; 20″
16 GHD Sit-Ups
Level 2:
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift @225/155
8 Strict Press @75/55
12 Dual Dumbbell Step-Ups @35/25; 20″
12 GHD Sit-Ups
Level 1:
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift @70% 1RM Deadlift
8 Strict Press @45/35
12 Alternating Box Step-Ups @24/20″
16 Abmat Sit-Ups
Rx+:
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift @335/225
8 Strict Press @115/75
12 Dual Dumbbell Step-Ups @50/35; 20″
16 GHD Sit-Ups
Score = Completion. Load in Notes
Suggested Loading: 70-75% of 1RM Deadlift for Sumo Deadlift
*This will be set-up as stations and ideally working through with groups of 3-5. This would mean that we would ideally share barbells and just roll through for quality to complete each set within the 4:00 as a quality set working on tension and form throughout. For the strict press we can take this from the floor or the rig, but the rig could be a good option today to allow for better class management and spacing.
Goal: Complete all 5 sets with controlled pacing and focus on movement integrity
Time Domain: ~3:00–3:30 per round
Stimulus: Strength-Endurance / Midline Integrity & Movement Control
RPE: 6.5–7.5/10
Primary Objective: Move with control and consistency across all stations—no racing.. The score today is completion and loading…. not time.
Secondary Objective: Maintain the time it takes to complete each set. Again, no rushing or racing here, but just moving with intent.
PRVN Recovery #9
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
