CrossFit - Wed, Sep 3 – CrossFit Sacrifice

01JAN, 1900

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CrossFit – Wed, Sep 3

Warm-Up (Checkmark)

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30 Bootstrap Squat + Block and Twist

10 Alternating Cossack Squats (5sec Pause)

:30/:30 Active Scorpion Stretch

General Prep:

2 Sets:

:30 Jump Rope

5 Tall Muscle Snatch

5 Overhead Squats

2x (1 Wall Walk + 10 sec Nose to Wall Handstand Hold)

Specific Squat Prep and Build

5 Empty Barbell Back Squats

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

Then put 70% on the Bar for the first set

Back Squat (Every 2:30 x 6 Sets
Set 1–2: 5 Reps @ 70%
Set 3–4: 3 Reps @ 75%
Set 5–6: 2 Rep @ 80–85%)

“Kiss” (AMRAP – Rounds and Reps)

12:00 AMRAP

2* Wall Walks

6 Overhead Squats

48 Double Unders

*Add 1 Wall Walk Each Set

Barbell: 135/95lb, (61/43kg)

Wall Walk: 10in from wall

Level 2:
12:00 AMRAP
1* Wall Walks
6 Overhead Squats
36 Double Unders

*Add 1 Wall Walk Each Set

Barbell: 95/65lb, 43/30kg

Level 1:
12:00 AMRAP
1* Wall Walks
6 Overhead Squats
54 Single Unders

*Add 1 Wall Walk Each Set

Barbell: 95/65lb, 43/30kg
Wall Walks: 30in from Wall

Rx+:
12:00 AMRAP
2* Wall Walks
6 Overhead Squats
36 Heavy Double Unders

*Add 1 Wall Walk Each Set

Barbell: 155/105lb, 70/48kg
Wall Walk: 10in from wall

Score: Rounds + Reps

Goal: 6-8 Rounds

Stimulus: Shoulder Stamina / Midline Control / Aerobic Skill Under Fatigue

RPE: 7–8/10

Primary Objective: Maintain unbroken sets on overhead squats and double unders

Secondary Objective: Smooth wall walk pacing to avoid shoulder blow-up early

Mobility (Checkmark)

PRVN Mobility #4

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

Every 2:30 x 4 Sets

5/5 Dual Kettlebell Front Rack Step-Up

10 Reverse Nordic Curls

:40 Wall Sit (Weighted if Possible)

Upcoming classes

CrossFitTuesday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Tue, Jun 2

Warm-Up Flow (Checkmark)
General Warm-Up
2 Sets
10 Banded Passthroughs
15 Banded Pull-Aparts
5/5 Single Arm Kettlebell Strict Press
5/5 Kettlebell Windmill
:15 Hollow Hold
10 Alternating V-Ups

Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
Shoulder Press (Every 3:00 x 3 Sets: 10 Strict Press Loading: 65-75% of 1RM Strict Press, same load across all three sets.)
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
Primer (Checkmark)
8 Bar Kip Swings
4 Strict Knees to Chest
6 Toes to Target or Alternating Toes to Target (Building to Bar)
-
4-6 Dumbbell Bench Press @ Warm-Up Loads
4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads
-
4-6 Toes to Bar or modification for the day
4-6 Dumbbell Bench Press @ Working Loads
4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.
"Pain It Don't Hurt" (Time ↓ Shorter is Better)
For Time
8 Sets:
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00

Stimulus: Upper Body Density
RPE: 8/10

Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
[Pain It Don't Hurt: Level 2, Level 1, & Masters 55+] (Time ↓ Shorter is Better)
Level 2:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg

Level 1:
For Time
8 Sets:
6 Hanging Knee Raises or Kipping Knee Raises
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: Load that allows unbroken sets across all 8 rounds
Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 30/20lb, 14/9kg
Kettlebell: 53/35lb, 24/16kg
[Pain It Don't Hurt: Competitor & Travel] (Time ↓ Shorter is Better)
Competitor:
For Time
8 Sets:
10 Toes to Bar
10 Dumbbell Bench Press
10 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Goal: Sub 14:00. Every set unbroken, transitions under :10.

Hotel Gym / Travel:
For Time
8 Sets:
8 V-Ups or Toes to Target
8 Dumbbell Bench Press
8 Dual Dumbbell American Swings or Russian Swings
Rest :30 between sets
Dumbbells: Challenging load across all 8 sets
PRVN Reset (Checkmark)
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T"
:30 Glute Bridge Hold
5/5 90-90 Get-ups
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Dumbbell French Press, Moderate
15 Banded Tricep Extensions
10 Incline Y Raise, Light to Moderate
CrossFitTuesday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Tue, Jun 2

Warm-Up Flow (Checkmark)
General Warm-Up
2 Sets
10 Banded Passthroughs
15 Banded Pull-Aparts
5/5 Single Arm Kettlebell Strict Press
5/5 Kettlebell Windmill
:15 Hollow Hold
10 Alternating V-Ups

Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
Shoulder Press (Every 3:00 x 3 Sets: 10 Strict Press Loading: 65-75% of 1RM Strict Press, same load across all three sets.)
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
Primer (Checkmark)
8 Bar Kip Swings
4 Strict Knees to Chest
6 Toes to Target or Alternating Toes to Target (Building to Bar)
-
4-6 Dumbbell Bench Press @ Warm-Up Loads
4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads
-
4-6 Toes to Bar or modification for the day
4-6 Dumbbell Bench Press @ Working Loads
4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.
"Pain It Don't Hurt" (Time ↓ Shorter is Better)
For Time
8 Sets:
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00

Stimulus: Upper Body Density
RPE: 8/10

Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
[Pain It Don't Hurt: Level 2, Level 1, & Masters 55+] (Time ↓ Shorter is Better)
Level 2:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg

Level 1:
For Time
8 Sets:
6 Hanging Knee Raises or Kipping Knee Raises
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: Load that allows unbroken sets across all 8 rounds
Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 30/20lb, 14/9kg
Kettlebell: 53/35lb, 24/16kg
[Pain It Don't Hurt: Competitor & Travel] (Time ↓ Shorter is Better)
Competitor:
For Time
8 Sets:
10 Toes to Bar
10 Dumbbell Bench Press
10 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Goal: Sub 14:00. Every set unbroken, transitions under :10.

Hotel Gym / Travel:
For Time
8 Sets:
8 V-Ups or Toes to Target
8 Dumbbell Bench Press
8 Dual Dumbbell American Swings or Russian Swings
Rest :30 between sets
Dumbbells: Challenging load across all 8 sets
PRVN Reset (Checkmark)
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T"
:30 Glute Bridge Hold
5/5 90-90 Get-ups
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Dumbbell French Press, Moderate
15 Banded Tricep Extensions
10 Incline Y Raise, Light to Moderate
CrossFitTuesday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Tue, Jun 2

Warm-Up Flow (Checkmark)
General Warm-Up
2 Sets
10 Banded Passthroughs
15 Banded Pull-Aparts
5/5 Single Arm Kettlebell Strict Press
5/5 Kettlebell Windmill
:15 Hollow Hold
10 Alternating V-Ups

Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
Shoulder Press (Every 3:00 x 3 Sets: 10 Strict Press Loading: 65-75% of 1RM Strict Press, same load across all three sets.)
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
Primer (Checkmark)
8 Bar Kip Swings
4 Strict Knees to Chest
6 Toes to Target or Alternating Toes to Target (Building to Bar)
-
4-6 Dumbbell Bench Press @ Warm-Up Loads
4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads
-
4-6 Toes to Bar or modification for the day
4-6 Dumbbell Bench Press @ Working Loads
4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.
"Pain It Don't Hurt" (Time ↓ Shorter is Better)
For Time
8 Sets:
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00

Stimulus: Upper Body Density
RPE: 8/10

Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
[Pain It Don't Hurt: Level 2, Level 1, & Masters 55+] (Time ↓ Shorter is Better)
Level 2:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg

Level 1:
For Time
8 Sets:
6 Hanging Knee Raises or Kipping Knee Raises
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: Load that allows unbroken sets across all 8 rounds
Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 30/20lb, 14/9kg
Kettlebell: 53/35lb, 24/16kg
[Pain It Don't Hurt: Competitor & Travel] (Time ↓ Shorter is Better)
Competitor:
For Time
8 Sets:
10 Toes to Bar
10 Dumbbell Bench Press
10 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Goal: Sub 14:00. Every set unbroken, transitions under :10.

Hotel Gym / Travel:
For Time
8 Sets:
8 V-Ups or Toes to Target
8 Dumbbell Bench Press
8 Dual Dumbbell American Swings or Russian Swings
Rest :30 between sets
Dumbbells: Challenging load across all 8 sets
PRVN Reset (Checkmark)
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T"
:30 Glute Bridge Hold
5/5 90-90 Get-ups
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Dumbbell French Press, Moderate
15 Banded Tricep Extensions
10 Incline Y Raise, Light to Moderate
CrossFitTuesday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Tue, Jun 2

Warm-Up Flow (Checkmark)
General Warm-Up
2 Sets
10 Banded Passthroughs
15 Banded Pull-Aparts
5/5 Single Arm Kettlebell Strict Press
5/5 Kettlebell Windmill
:15 Hollow Hold
10 Alternating V-Ups

Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
Shoulder Press (Every 3:00 x 3 Sets: 10 Strict Press Loading: 65-75% of 1RM Strict Press, same load across all three sets.)
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
Primer (Checkmark)
8 Bar Kip Swings
4 Strict Knees to Chest
6 Toes to Target or Alternating Toes to Target (Building to Bar)
-
4-6 Dumbbell Bench Press @ Warm-Up Loads
4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads
-
4-6 Toes to Bar or modification for the day
4-6 Dumbbell Bench Press @ Working Loads
4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.
"Pain It Don't Hurt" (Time ↓ Shorter is Better)
For Time
8 Sets:
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00

Stimulus: Upper Body Density
RPE: 8/10

Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
[Pain It Don't Hurt: Level 2, Level 1, & Masters 55+] (Time ↓ Shorter is Better)
Level 2:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg

Level 1:
For Time
8 Sets:
6 Hanging Knee Raises or Kipping Knee Raises
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: Load that allows unbroken sets across all 8 rounds
Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 30/20lb, 14/9kg
Kettlebell: 53/35lb, 24/16kg
[Pain It Don't Hurt: Competitor & Travel] (Time ↓ Shorter is Better)
Competitor:
For Time
8 Sets:
10 Toes to Bar
10 Dumbbell Bench Press
10 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Goal: Sub 14:00. Every set unbroken, transitions under :10.

Hotel Gym / Travel:
For Time
8 Sets:
8 V-Ups or Toes to Target
8 Dumbbell Bench Press
8 Dual Dumbbell American Swings or Russian Swings
Rest :30 between sets
Dumbbells: Challenging load across all 8 sets
PRVN Reset (Checkmark)
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T"
:30 Glute Bridge Hold
5/5 90-90 Get-ups
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Dumbbell French Press, Moderate
15 Banded Tricep Extensions
10 Incline Y Raise, Light to Moderate
CrossFitTuesday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Tue, Jun 2

Warm-Up Flow (Checkmark)
General Warm-Up
2 Sets
10 Banded Passthroughs
15 Banded Pull-Aparts
5/5 Single Arm Kettlebell Strict Press
5/5 Kettlebell Windmill
:15 Hollow Hold
10 Alternating V-Ups

Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
Shoulder Press (Every 3:00 x 3 Sets: 10 Strict Press Loading: 65-75% of 1RM Strict Press, same load across all three sets.)
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
Primer (Checkmark)
8 Bar Kip Swings
4 Strict Knees to Chest
6 Toes to Target or Alternating Toes to Target (Building to Bar)
-
4-6 Dumbbell Bench Press @ Warm-Up Loads
4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads
-
4-6 Toes to Bar or modification for the day
4-6 Dumbbell Bench Press @ Working Loads
4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.
"Pain It Don't Hurt" (Time ↓ Shorter is Better)
For Time
8 Sets:
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00

Stimulus: Upper Body Density
RPE: 8/10

Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
[Pain It Don't Hurt: Level 2, Level 1, & Masters 55+] (Time ↓ Shorter is Better)
Level 2:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg

Level 1:
For Time
8 Sets:
6 Hanging Knee Raises or Kipping Knee Raises
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: Load that allows unbroken sets across all 8 rounds
Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 30/20lb, 14/9kg
Kettlebell: 53/35lb, 24/16kg
[Pain It Don't Hurt: Competitor & Travel] (Time ↓ Shorter is Better)
Competitor:
For Time
8 Sets:
10 Toes to Bar
10 Dumbbell Bench Press
10 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Goal: Sub 14:00. Every set unbroken, transitions under :10.

Hotel Gym / Travel:
For Time
8 Sets:
8 V-Ups or Toes to Target
8 Dumbbell Bench Press
8 Dual Dumbbell American Swings or Russian Swings
Rest :30 between sets
Dumbbells: Challenging load across all 8 sets
PRVN Reset (Checkmark)
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T"
:30 Glute Bridge Hold
5/5 90-90 Get-ups
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Dumbbell French Press, Moderate
15 Banded Tricep Extensions
10 Incline Y Raise, Light to Moderate
CrossFitTuesday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Tue, Jun 2

Warm-Up Flow (Checkmark)
General Warm-Up
2 Sets
10 Banded Passthroughs
15 Banded Pull-Aparts
5/5 Single Arm Kettlebell Strict Press
5/5 Kettlebell Windmill
:15 Hollow Hold
10 Alternating V-Ups

Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
Shoulder Press (Every 3:00 x 3 Sets: 10 Strict Press Loading: 65-75% of 1RM Strict Press, same load across all three sets.)
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
Primer (Checkmark)
8 Bar Kip Swings
4 Strict Knees to Chest
6 Toes to Target or Alternating Toes to Target (Building to Bar)
-
4-6 Dumbbell Bench Press @ Warm-Up Loads
4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads
-
4-6 Toes to Bar or modification for the day
4-6 Dumbbell Bench Press @ Working Loads
4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.
"Pain It Don't Hurt" (Time ↓ Shorter is Better)
For Time
8 Sets:
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00

Stimulus: Upper Body Density
RPE: 8/10

Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
[Pain It Don't Hurt: Level 2, Level 1, & Masters 55+] (Time ↓ Shorter is Better)
Level 2:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg

Level 1:
For Time
8 Sets:
6 Hanging Knee Raises or Kipping Knee Raises
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: Load that allows unbroken sets across all 8 rounds
Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 30/20lb, 14/9kg
Kettlebell: 53/35lb, 24/16kg
[Pain It Don't Hurt: Competitor & Travel] (Time ↓ Shorter is Better)
Competitor:
For Time
8 Sets:
10 Toes to Bar
10 Dumbbell Bench Press
10 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Goal: Sub 14:00. Every set unbroken, transitions under :10.

Hotel Gym / Travel:
For Time
8 Sets:
8 V-Ups or Toes to Target
8 Dumbbell Bench Press
8 Dual Dumbbell American Swings or Russian Swings
Rest :30 between sets
Dumbbells: Challenging load across all 8 sets
PRVN Reset (Checkmark)
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T"
:30 Glute Bridge Hold
5/5 90-90 Get-ups
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Dumbbell French Press, Moderate
15 Banded Tricep Extensions
10 Incline Y Raise, Light to Moderate
CrossFitTuesday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Tue, Jun 2

Warm-Up Flow (Checkmark)
General Warm-Up
2 Sets
10 Banded Passthroughs
15 Banded Pull-Aparts
5/5 Single Arm Kettlebell Strict Press
5/5 Kettlebell Windmill
:15 Hollow Hold
10 Alternating V-Ups

Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
Shoulder Press (Every 3:00 x 3 Sets: 10 Strict Press Loading: 65-75% of 1RM Strict Press, same load across all three sets.)
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
Primer (Checkmark)
8 Bar Kip Swings
4 Strict Knees to Chest
6 Toes to Target or Alternating Toes to Target (Building to Bar)
-
4-6 Dumbbell Bench Press @ Warm-Up Loads
4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads
-
4-6 Toes to Bar or modification for the day
4-6 Dumbbell Bench Press @ Working Loads
4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.
"Pain It Don't Hurt" (Time ↓ Shorter is Better)
For Time
8 Sets:
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00

Stimulus: Upper Body Density
RPE: 8/10

Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
[Pain It Don't Hurt: Level 2, Level 1, & Masters 55+] (Time ↓ Shorter is Better)
Level 2:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg

Level 1:
For Time
8 Sets:
6 Hanging Knee Raises or Kipping Knee Raises
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: Load that allows unbroken sets across all 8 rounds
Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 30/20lb, 14/9kg
Kettlebell: 53/35lb, 24/16kg
[Pain It Don't Hurt: Competitor & Travel] (Time ↓ Shorter is Better)
Competitor:
For Time
8 Sets:
10 Toes to Bar
10 Dumbbell Bench Press
10 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Goal: Sub 14:00. Every set unbroken, transitions under :10.

Hotel Gym / Travel:
For Time
8 Sets:
8 V-Ups or Toes to Target
8 Dumbbell Bench Press
8 Dual Dumbbell American Swings or Russian Swings
Rest :30 between sets
Dumbbells: Challenging load across all 8 sets
PRVN Reset (Checkmark)
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T"
:30 Glute Bridge Hold
5/5 90-90 Get-ups
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Dumbbell French Press, Moderate
15 Banded Tricep Extensions
10 Incline Y Raise, Light to Moderate
CrossFitWednesday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Wed, Jun 3

Warm-Up Flow (Checkmark)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.
PRVN Engine (2 Rounds for reps)
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
[PRVN Engine: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)

Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)

Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
[PRVN Engine: Competitor & Travel] (2 Rounds for reps)
Competitor:
As Prescribed
Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:
AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)
Goal: Match prescribed calorie targets as closely as available equipment allows.
PRVN Reset (Checkmark)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
10 Scarecrow Plate Rotations
:30 Elevated Puppy Dog Pose (Hands on Box)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Single Leg Hip Thrust, light loads
:30 Weighted Wall Sit
CrossFitWednesday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Wed, Jun 3

Warm-Up Flow (Checkmark)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.
PRVN Engine (2 Rounds for reps)
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
[PRVN Engine: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)

Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)

Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
[PRVN Engine: Competitor & Travel] (2 Rounds for reps)
Competitor:
As Prescribed
Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:
AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)
Goal: Match prescribed calorie targets as closely as available equipment allows.
PRVN Reset (Checkmark)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
10 Scarecrow Plate Rotations
:30 Elevated Puppy Dog Pose (Hands on Box)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Single Leg Hip Thrust, light loads
:30 Weighted Wall Sit
CrossFitWednesday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Wed, Jun 3

Warm-Up Flow (Checkmark)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.
PRVN Engine (2 Rounds for reps)
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
[PRVN Engine: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)

Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)

Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
[PRVN Engine: Competitor & Travel] (2 Rounds for reps)
Competitor:
As Prescribed
Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:
AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)
Goal: Match prescribed calorie targets as closely as available equipment allows.
PRVN Reset (Checkmark)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
10 Scarecrow Plate Rotations
:30 Elevated Puppy Dog Pose (Hands on Box)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Single Leg Hip Thrust, light loads
:30 Weighted Wall Sit
CrossFitWednesday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Wed, Jun 3

Warm-Up Flow (Checkmark)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.
PRVN Engine (2 Rounds for reps)
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
[PRVN Engine: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)

Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)

Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
[PRVN Engine: Competitor & Travel] (2 Rounds for reps)
Competitor:
As Prescribed
Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:
AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)
Goal: Match prescribed calorie targets as closely as available equipment allows.
PRVN Reset (Checkmark)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
10 Scarecrow Plate Rotations
:30 Elevated Puppy Dog Pose (Hands on Box)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Single Leg Hip Thrust, light loads
:30 Weighted Wall Sit
CrossFitWednesday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Wed, Jun 3

Warm-Up Flow (Checkmark)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.
PRVN Engine (2 Rounds for reps)
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
[PRVN Engine: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)

Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)

Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
[PRVN Engine: Competitor & Travel] (2 Rounds for reps)
Competitor:
As Prescribed
Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:
AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)
Goal: Match prescribed calorie targets as closely as available equipment allows.
PRVN Reset (Checkmark)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
10 Scarecrow Plate Rotations
:30 Elevated Puppy Dog Pose (Hands on Box)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Single Leg Hip Thrust, light loads
:30 Weighted Wall Sit
CrossFitWednesday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Wed, Jun 3

Warm-Up Flow (Checkmark)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.
PRVN Engine (2 Rounds for reps)
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
[PRVN Engine: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)

Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)

Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
[PRVN Engine: Competitor & Travel] (2 Rounds for reps)
Competitor:
As Prescribed
Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:
AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)
Goal: Match prescribed calorie targets as closely as available equipment allows.
PRVN Reset (Checkmark)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
10 Scarecrow Plate Rotations
:30 Elevated Puppy Dog Pose (Hands on Box)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Single Leg Hip Thrust, light loads
:30 Weighted Wall Sit
CrossFitWednesday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Wed, Jun 3

Warm-Up Flow (Checkmark)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.
PRVN Engine (2 Rounds for reps)
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
[PRVN Engine: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)

Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)

Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
[PRVN Engine: Competitor & Travel] (2 Rounds for reps)
Competitor:
As Prescribed
Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:
AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)
Goal: Match prescribed calorie targets as closely as available equipment allows.
PRVN Reset (Checkmark)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
10 Scarecrow Plate Rotations
:30 Elevated Puppy Dog Pose (Hands on Box)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Single Leg Hip Thrust, light loads
:30 Weighted Wall Sit

CrossFit – Wed, Sep 3

CrossFit – Wed, Sep 3

Upcoming classes

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