CrossFit – Wed, Sep 23
General Warm-Up
1:30 Cardio Choice
–
:20/:20 Samson Stretch
:20 Alternating Scorpions
5/5 Thread the Needle to Thoracic Rotation
–
2 Sets:
25/25ft (7.5/7.5m) Lateral Band Walk
25/25ft (7.5/7.5m) Monster Band Walk
8 Air Squats with a :02 Pause in the Bottom
:15 Dead Hang + :15 Active Hang
Specific Barbell Prep
5 Back Squats @ Empty Barbell (Brace before the descent, consistent depth every rep)
–
4 Back Squats @ 40-50%
3 Back Squats @ 50-60%
2 Back Squats @ 60-70% (Building to the first working set)
Set 1: 6 Reps @ 72-77%
Set 2: 6 Reps @ 72-77%
Set 3: 6 Reps @ 72-77%
Set 4: 6 Reps @ 72-77%
Percentages are based off a 1RM Back Squat.)
Loading Notes
• Reps drop by 2 from the progression three weeks ago while percentages have increase a bit here, so pick a load inside the range and repeat it across all four sets.
• This is funnel style periodization: we built mechanics through time under tension early, hit higher percentage and lower volume last week, and now we sit in the middle to express both.
• If set three starts to grind or depth changes, hold the load or come down slightly for set four; quality wins over the number on the bar.
For Reps
3 Sets
5:00 AMRAP
12 Pull-Ups
15 AbMat Sit-Ups
18 Air Squats
Rest 1:00 b/t Sets
17:00 Clock
Score = Total Rounds + Reps
Goals: ~3 Rounds per Set
Stimulus: Bodyweight Conditioning / Gymnastics Density
RPE: 8/10
Primary Objective: Two sets or less on the pull-ups every round.
Secondary Objective: Consistent pacing round to round and set to set.
Level 2:
3 Sets
5:00 AMRAP
9 Pull-Ups
15 AbMat Sit-Ups
18 Air Squats
Rest 1:00 b/t Sets
–
Level 1:
3 Sets
5:00 AMRAP
9/7 Banded Strict Pull-Ups or 12 Ring Rows
12 AbMat Sit-Ups
15 Air Squats
Rest 1:00 b/t Sets
–
Masters 55+:
3 Sets
5:00 AMRAP
9 Pull-Ups
12 AbMat Sit-Ups
15 Air Squats
Rest 1:00 b/t Sets
–
Competitor:
3 Sets
5:00 AMRAP
12 Chest to Bar Pull-Ups
15 GHD Sit-Ups
18 Air Squats
Rest 1:00 b/t Sets
–
Hotel Gym / Travel:
3 Sets
5:00 AMRAP
9/7 Strict Pull-Ups
15 AbMat Sit-Ups
18 Air Squats
Rest 1:00 b/t Sets
For Quality:
3 Sets:
:30 Dead Hang from Pull-Up Bar (relaxed grip, let the lats and elbows decompress)
:30/:30 Couch Stretch (nasal breathing, long exhale, let the front of the hip soften)
8/8 Quadruped Adductor Hip Rock (slow, sit back only as far as depth stays clean)
:30/:30 Crossbody Lat Stretch
:45 Child’s Pose (three long breaths per side of the ribcage)
For Quality:
3 Sets:
12 Dual Dumbbell Bicep Curls
200ft (60m) Unbroken Farmers Carry
:30 Hollow Hold
100ft (30m) Sled Push
Choice on Loads, Challenging
