CrossFit - Wed, Dec 17 – CrossFit Sacrifice

CrossFit – Wed, Dec 17

Warm-Up Flow (Checkmark)

General Prep

2 Sets: For Quality

1:00 Row (:30 easy, :20 sec Moderate, :10 sec Hard)

5 Inchworm Push-Ups

20 Plank Shoulder Taps

15 Banded Good Mornings

10/10 Single Leg Glute Bridges

Specific Workout Prep

Take 6-10 minutes to build working loads for Snatches, Power Cleans and Deadlifts.

Practice cycling reps and quick singles as you build loads, depending on your strategy for the workout.

*Suggested Prep

Empty Barbell

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

– Add Loads –

3 Deadlifts

3 Power Snatch @ Working Weights

3 Power Cleans

– Add Loads –

3 Deadlifts

3 Power Cleans @ Working Weights

– Add Loads

3 Deadlifts @ Working Weights

–

2 x 3 Reps of Wall Walks, Practicing Efficiency and Speed up and down the wall. Go over movement standards and make sure your feet move first before your hands. Then on the way down make sure your hands touch the line before our feet come down back to the starting position.

Workout Primer (Checkmark)

1 Wall Walks

10 Calorie Row (6 Moderate + 4 Hard)

1 Wall Walk

6 Deadlifts

1 Wall Walk

4 Power Cleans

1 Wall Walks

2 Power Snatch

1 Wall Walk

5 Calorie Row Hard

–

Take 5:00 minutes then tackle the workout.

Open 25.3 (Time)

For Time:

5 Wall Walks

50-Calorie Row

5 Wall Walks

25 Deadlifts @225/155#

5 Wall Walks

25 Cleans @135/85#

5 Wall Walks

25 Snatches @95/65#

5 Wall Walks

50-Calorie Row

Score = Time

Time Cap = 20:00

Wall Walk to 10in From the Wall

Level 2:

5 Wall Walks

40-Calorie Row

5 Wall Walks

25 Deadlifts 185/125#

5 Wall Walks

25 Cleans 95/65#

5 Wall Walks

25 Snatches 75/55#

5 Wall Walks

40-Calorie Row

Wall Walk to 10in From the Wall

—

Level 1:

4 Wall Walks

30-Calorie Row

4 Wall Walks

20 Deadlifts @115/75#

4 Wall Walks

20 Hang Power Cleans @75/55#

4 Wall Walks

20 Hang Power Snatches @45/35#

4 Wall Walks

30-Calorie Row

Wall Walks to 30in from the Wall

Score = Time

Time Domain: 12–20 minutes

Time Cap: 20 minutes

Stimulus: Mixed-modality stamina with shoulder endurance, posterior chain fatigue, and high aerobic demand / chipper

RPE: 9.5/10, Test Workout

Primary Objective: Hold strong, repeatable wall walk technique without excessive rest between reps. This is where the most time will be eaten up today.

Secondary Objective: Break barbell sets smartly to avoid major blow-ups on the snatches and final row

Mobility (Checkmark)

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

12 Dumbbell Sorenson Rows

:15/:15 Side Star Plank

:15/:15 Copenhagen Plank