CrossFit – Wed, May 13

CrossFit – Wed, May 13
We are thrilled to be stepping into week 10 of our PRVN Medusa Cycle and this week, we are going all in to establish our 1 rep maxes! We've made the exciting decision to push ahead so we can fully honor the legendary Hero Week from May 18th through May 22nd, giving you the opportunity to hit those true maxes while feeling at your absolute best fresh, powerful, and ready to dominate.
Get fired up and ready to conquer Murph on Friday, May 22nd! Hero Week is going to be an extraordinary experience, and we want you to bring your friends and family along to soak in the incredible energy and excitement that will be radiating all week long. To crown this unforgettable week, we will be hosting an epic BBQ on Friday, May 22nd, igniting the grills at 0930 -this is going to be a phenomenal celebration you absolutely will not want to miss! CrossFit Sacrifice Team

Warm-Up Flow (Checkmark)

General Warm-Up

2 Sets: For Quality

:30 Jump Rope

10 Kettlebell Deadlifts

10 Glute Bridges

10 Hollow Rocks

10 Sit-Ups

Specific Prep

6 Empty Barbell Romanian Deadlifts

4 Box Jumps

4 Deadlifts @ 40%

4 Box Jumps

4 Deadlifts @ 50%

4 Box Jumps

—

Then, build to 65% for working sets

Strength: Deadlift Conditioning (4 Rounds for reps)

For Time:

Every 3:00 x 4 Sets:

10 Box Jumps (Step Down)

5 Deadlifts

Box: 30/24in

Barbell: 75% of 1RM Deadlift

Score = Total Time Including Rest

The intent of this piece is to move with urgency and technical consistency across all four sets. The box jumps demand explosiveness and reinforce the hip extension pattern; athletes should step down deliberately and transition immediately to the barbell. All five deadlift reps should be smooth, braced, and complete before the athlete rests. The 3:00 interval keeps effort honest because the score reflects how efficiently athletes move, not just whether they completed the sets.

Modifications:

Level 2: Barbell: 70%, Box Height @ 24/20in

Level 1: Barbell: Choice @ 7 RPE (Possible Adjustment to RDL) , Step-Ups for Box Jumps

Hotel Gym / Travel: Every 3:00 x 4 Sets: 10 Broad Jumps + 10 Dual Dumbbell Romanian Deadlifts at a challenging load, maintaining the same urgency and transition standard

Primer (Checkmark)

15-10-5 Double-Unders (or 25-20-15 Single-Unders)

*5 Abmat Sit-Ups each set

Focus on smooth transitions and getting right back into the Double-Unders after each sit-up set. Use this to confirm rope timing, unbroken set targets, and transition speed before “Annie” begins.

Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

Goals: 5:30-7:30

Stimulus: Midline Capacity

RPE: 8/10

Primary Objective: Keep the Double-Unders in unbroken sets for as long as possible, and respond to any missed reps with an immediate reset rather than a rest.

Secondary Objective: Maintain near-unbroken Abmat Sit-Up sets across all five rounds.

[Annie: Level 2, Level 1, & Masters 55+] (Time)

Level 2:

For Time:

50-40-30-20-10 or (75-60-45-30-15 Single Unders)

Double-Unders

Abmat Sit-Ups

Level 1:

For Time:

75-60-45-30-15 Single-Unders

40-30-20-10-10 Abmat Sit-Ups

Masters 55+:

For Time:

50-40-30-20-10 or (75-60-45-30-15 Single Unders)

Double-Unders

Abmat Sit-Ups

[Annie: Competitor & Travel] (Time)

Competitor:

For Time:

50-40-30-20-10

Double-Unders

Abmat Sit-Ups

Chase sub-5:00. Unbroken sets on both movements are the standard.

Hotel Gym / Travel:

For Time:

50-40-30-20-10 or (75-60-45-30-15 Single Unders)

Double-Unders (Line Hops if neccessary)

Abmat Sit-Ups or V-Ups

PRVN Reset (Checkmark)

For Quality:

3 Sets

1:00/side Elevated Calf Stretch (straight + bent knee)

:45/side Half Kneeling Dorsiflexionn w/ Loaded Rock

6/side Single Leg Balance Drill(:03 hold)

Intent: Restore ankle mobility and foot intrinsic control after high-rep jumping, running, or pulling work.

Optional Accessories (Checkmark)

For Quality

3 Sets:

10 Reverse Nordic Curls

200ft (60m) Reverse Sled Drag

:20/:20 Copenhagen Plank

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