It's Marvelous Monday at Sacrifice! Happy Valentine's Day!

13FEB, 2022

It’s Marvelous Monday at Sacrifice! Happy Valentine’s Day!

Metcon (AMRAP – Rounds and Reps)

2:00 Work/1:00 Rest x 10 Rounds (30:00 total)
40/35 Cal Row
10 Box Step Overs 30/24
30 Alternating Single Arm C&J(hang) 50/35
10 Box Step Overs
20 Slamballs 20/14
10 Box Step Overs

*Start where you left off and go hard for 2:00

Upcoming classes

CrossFitTuesday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Tue, Sep 22

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Down Dog Toe Touches
10 Alternating Scorpions
5/5 World's Greatest Stretch
10 Bootstrap Squats
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
5 Tall Muscle Cleans
8 Behind the Neck Elbow Punch Throughs
3 Barbell Squat Jumps
5 Front Squats @ empty barbell

Specific Barbell Prep
3 Clean Lift Offs @ empty barbell (Slow off the floor, lats on, shoulders stay over the bar)
3 Segment Power Cleans, pausing :02 at the knee
3 Low Hang Power Cleans, pausing :02 in the low hang (Weight mid-foot, chest tall, no rocking out of the pause)
-
3-4 Sets: building from light loads to 70%
1 Segment Power Clean (Knee) + 1 Paused Low Hang Power Clean (Rehearse the :10 rest and reset rhythm between complexes)
Power Clean (Every 2:30 x 5 Sets @ 70%+ 2 Complexes 1 Segment Power Clean (Knee) 1 Paused Low Hang Power Clean -rest :10 b/t complexes- Percentages are based on the 1RM Power Clean.)
Loading Notes
• Each set is 2 rounds of the complex; drop the bar between complexes and take :10 before starting round two.
• Rep 1 begins from the floor with a pause at mid shin on the ascent; Rep 2 is a low hang rep with a pause in the bottom of the hang, below the knee.
• Begin at 70% and build in small jumps to no more than 8 RPE this week; a good target is around 85%.
"Fight or Flight" (Time)
For Time
400m Run
20 Burpee Box Jump Overs (Facing)
30/22 Calorie Bike
20 Burpee Box Jump Overs (Facing)

Time Cap: 12:00
Score = Time
Box: 24/20in
Bike: 30/22 Echo, 32/26 Bike Erg, 32/23 Assault Bike
Goals: 7:00-11:00
Stimulus: Leg Stamina / Burner
RPE: 10/10
Primary Objective: Start fast, finish faster.
Secondary Objective: Hold a repeatable burpee cadence in both sets.
[Fight or Flight: Levels] (Time)
Level 2:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing)
24/18 Cal Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing)
Box: 24/20in
-
Level 1:
For Time (12:00 Time Cap)
300m Run
12 Burpee Box Step Overs
18/13 Cal Echo Bike, 20/16 Cal Bike Erg, 20/15 Cal Assault Bike
12 Burpee Box Step Overs
Box: 20/16in
-
Masters 55+:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
24/18 Calorie Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
Box: 20/16in
[Fight or Flight: Levels] (Time)
Competitor:
As Prescribed
-
Hotel Gym / Travel:
For Time (12:00 Time Cap)
400m Run
20 Dumbbell Facing Burpees
2:00 Cardio Choice @ Hard Effort
20 Burpee Bench Jump Overs
Dumbbell: 50/35lb (22.5/15kg)
Run heats on a 2:00 stagger so the bikes clear, or start half the class on the bike and half on the run, keeping the same movement order for each group.
Alternatively Start the entire class on the Bike, starting on 2:00 and having 1:50 as time cap for the bike to allow fro 3-4 groups to run through the workout.
PRVN Reset
For Quality:
2 Sets:
:30/:30 Calf Stretch on Wall or Plate (knee straight, then soft bend)
:30/:30 Half Kneeling Hip Flexor Stretch (posterior tilt, ribs down)
:30 Childs Pose (nasal breathing, long exhale)
8/8 Supine Figure-4 Glute Stretch with Slow Rock
:30 Legs Up the Wall Breathing (4 count in, 6 count out)
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10-12 Weighted GHD Hip Extensions
:45 Sorenson Hold
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
1:00 Forearm Plank
CrossFitTuesday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Tue, Sep 22

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Down Dog Toe Touches
10 Alternating Scorpions
5/5 World's Greatest Stretch
10 Bootstrap Squats
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
5 Tall Muscle Cleans
8 Behind the Neck Elbow Punch Throughs
3 Barbell Squat Jumps
5 Front Squats @ empty barbell

Specific Barbell Prep
3 Clean Lift Offs @ empty barbell (Slow off the floor, lats on, shoulders stay over the bar)
3 Segment Power Cleans, pausing :02 at the knee
3 Low Hang Power Cleans, pausing :02 in the low hang (Weight mid-foot, chest tall, no rocking out of the pause)
-
3-4 Sets: building from light loads to 70%
1 Segment Power Clean (Knee) + 1 Paused Low Hang Power Clean (Rehearse the :10 rest and reset rhythm between complexes)
Power Clean (Every 2:30 x 5 Sets @ 70%+ 2 Complexes 1 Segment Power Clean (Knee) 1 Paused Low Hang Power Clean -rest :10 b/t complexes- Percentages are based on the 1RM Power Clean.)
Loading Notes
• Each set is 2 rounds of the complex; drop the bar between complexes and take :10 before starting round two.
• Rep 1 begins from the floor with a pause at mid shin on the ascent; Rep 2 is a low hang rep with a pause in the bottom of the hang, below the knee.
• Begin at 70% and build in small jumps to no more than 8 RPE this week; a good target is around 85%.
"Fight or Flight" (Time)
For Time
400m Run
20 Burpee Box Jump Overs (Facing)
30/22 Calorie Bike
20 Burpee Box Jump Overs (Facing)

Time Cap: 12:00
Score = Time
Box: 24/20in
Bike: 30/22 Echo, 32/26 Bike Erg, 32/23 Assault Bike
Goals: 7:00-11:00
Stimulus: Leg Stamina / Burner
RPE: 10/10
Primary Objective: Start fast, finish faster.
Secondary Objective: Hold a repeatable burpee cadence in both sets.
[Fight or Flight: Levels] (Time)
Level 2:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing)
24/18 Cal Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing)
Box: 24/20in
-
Level 1:
For Time (12:00 Time Cap)
300m Run
12 Burpee Box Step Overs
18/13 Cal Echo Bike, 20/16 Cal Bike Erg, 20/15 Cal Assault Bike
12 Burpee Box Step Overs
Box: 20/16in
-
Masters 55+:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
24/18 Calorie Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
Box: 20/16in
[Fight or Flight: Levels] (Time)
Competitor:
As Prescribed
-
Hotel Gym / Travel:
For Time (12:00 Time Cap)
400m Run
20 Dumbbell Facing Burpees
2:00 Cardio Choice @ Hard Effort
20 Burpee Bench Jump Overs
Dumbbell: 50/35lb (22.5/15kg)
Run heats on a 2:00 stagger so the bikes clear, or start half the class on the bike and half on the run, keeping the same movement order for each group.
Alternatively Start the entire class on the Bike, starting on 2:00 and having 1:50 as time cap for the bike to allow fro 3-4 groups to run through the workout.
PRVN Reset
For Quality:
2 Sets:
:30/:30 Calf Stretch on Wall or Plate (knee straight, then soft bend)
:30/:30 Half Kneeling Hip Flexor Stretch (posterior tilt, ribs down)
:30 Childs Pose (nasal breathing, long exhale)
8/8 Supine Figure-4 Glute Stretch with Slow Rock
:30 Legs Up the Wall Breathing (4 count in, 6 count out)
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10-12 Weighted GHD Hip Extensions
:45 Sorenson Hold
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
1:00 Forearm Plank
CrossFitTuesday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Tue, Sep 22

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Down Dog Toe Touches
10 Alternating Scorpions
5/5 World's Greatest Stretch
10 Bootstrap Squats
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
5 Tall Muscle Cleans
8 Behind the Neck Elbow Punch Throughs
3 Barbell Squat Jumps
5 Front Squats @ empty barbell

Specific Barbell Prep
3 Clean Lift Offs @ empty barbell (Slow off the floor, lats on, shoulders stay over the bar)
3 Segment Power Cleans, pausing :02 at the knee
3 Low Hang Power Cleans, pausing :02 in the low hang (Weight mid-foot, chest tall, no rocking out of the pause)
-
3-4 Sets: building from light loads to 70%
1 Segment Power Clean (Knee) + 1 Paused Low Hang Power Clean (Rehearse the :10 rest and reset rhythm between complexes)
Power Clean (Every 2:30 x 5 Sets @ 70%+ 2 Complexes 1 Segment Power Clean (Knee) 1 Paused Low Hang Power Clean -rest :10 b/t complexes- Percentages are based on the 1RM Power Clean.)
Loading Notes
• Each set is 2 rounds of the complex; drop the bar between complexes and take :10 before starting round two.
• Rep 1 begins from the floor with a pause at mid shin on the ascent; Rep 2 is a low hang rep with a pause in the bottom of the hang, below the knee.
• Begin at 70% and build in small jumps to no more than 8 RPE this week; a good target is around 85%.
"Fight or Flight" (Time)
For Time
400m Run
20 Burpee Box Jump Overs (Facing)
30/22 Calorie Bike
20 Burpee Box Jump Overs (Facing)

Time Cap: 12:00
Score = Time
Box: 24/20in
Bike: 30/22 Echo, 32/26 Bike Erg, 32/23 Assault Bike
Goals: 7:00-11:00
Stimulus: Leg Stamina / Burner
RPE: 10/10
Primary Objective: Start fast, finish faster.
Secondary Objective: Hold a repeatable burpee cadence in both sets.
[Fight or Flight: Levels] (Time)
Level 2:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing)
24/18 Cal Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing)
Box: 24/20in
-
Level 1:
For Time (12:00 Time Cap)
300m Run
12 Burpee Box Step Overs
18/13 Cal Echo Bike, 20/16 Cal Bike Erg, 20/15 Cal Assault Bike
12 Burpee Box Step Overs
Box: 20/16in
-
Masters 55+:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
24/18 Calorie Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
Box: 20/16in
[Fight or Flight: Levels] (Time)
Competitor:
As Prescribed
-
Hotel Gym / Travel:
For Time (12:00 Time Cap)
400m Run
20 Dumbbell Facing Burpees
2:00 Cardio Choice @ Hard Effort
20 Burpee Bench Jump Overs
Dumbbell: 50/35lb (22.5/15kg)
Run heats on a 2:00 stagger so the bikes clear, or start half the class on the bike and half on the run, keeping the same movement order for each group.
Alternatively Start the entire class on the Bike, starting on 2:00 and having 1:50 as time cap for the bike to allow fro 3-4 groups to run through the workout.
PRVN Reset
For Quality:
2 Sets:
:30/:30 Calf Stretch on Wall or Plate (knee straight, then soft bend)
:30/:30 Half Kneeling Hip Flexor Stretch (posterior tilt, ribs down)
:30 Childs Pose (nasal breathing, long exhale)
8/8 Supine Figure-4 Glute Stretch with Slow Rock
:30 Legs Up the Wall Breathing (4 count in, 6 count out)
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10-12 Weighted GHD Hip Extensions
:45 Sorenson Hold
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
1:00 Forearm Plank
CrossFitTuesday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Tue, Sep 22

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Down Dog Toe Touches
10 Alternating Scorpions
5/5 World's Greatest Stretch
10 Bootstrap Squats
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
5 Tall Muscle Cleans
8 Behind the Neck Elbow Punch Throughs
3 Barbell Squat Jumps
5 Front Squats @ empty barbell

Specific Barbell Prep
3 Clean Lift Offs @ empty barbell (Slow off the floor, lats on, shoulders stay over the bar)
3 Segment Power Cleans, pausing :02 at the knee
3 Low Hang Power Cleans, pausing :02 in the low hang (Weight mid-foot, chest tall, no rocking out of the pause)
-
3-4 Sets: building from light loads to 70%
1 Segment Power Clean (Knee) + 1 Paused Low Hang Power Clean (Rehearse the :10 rest and reset rhythm between complexes)
Power Clean (Every 2:30 x 5 Sets @ 70%+ 2 Complexes 1 Segment Power Clean (Knee) 1 Paused Low Hang Power Clean -rest :10 b/t complexes- Percentages are based on the 1RM Power Clean.)
Loading Notes
• Each set is 2 rounds of the complex; drop the bar between complexes and take :10 before starting round two.
• Rep 1 begins from the floor with a pause at mid shin on the ascent; Rep 2 is a low hang rep with a pause in the bottom of the hang, below the knee.
• Begin at 70% and build in small jumps to no more than 8 RPE this week; a good target is around 85%.
"Fight or Flight" (Time)
For Time
400m Run
20 Burpee Box Jump Overs (Facing)
30/22 Calorie Bike
20 Burpee Box Jump Overs (Facing)

Time Cap: 12:00
Score = Time
Box: 24/20in
Bike: 30/22 Echo, 32/26 Bike Erg, 32/23 Assault Bike
Goals: 7:00-11:00
Stimulus: Leg Stamina / Burner
RPE: 10/10
Primary Objective: Start fast, finish faster.
Secondary Objective: Hold a repeatable burpee cadence in both sets.
[Fight or Flight: Levels] (Time)
Level 2:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing)
24/18 Cal Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing)
Box: 24/20in
-
Level 1:
For Time (12:00 Time Cap)
300m Run
12 Burpee Box Step Overs
18/13 Cal Echo Bike, 20/16 Cal Bike Erg, 20/15 Cal Assault Bike
12 Burpee Box Step Overs
Box: 20/16in
-
Masters 55+:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
24/18 Calorie Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
Box: 20/16in
[Fight or Flight: Levels] (Time)
Competitor:
As Prescribed
-
Hotel Gym / Travel:
For Time (12:00 Time Cap)
400m Run
20 Dumbbell Facing Burpees
2:00 Cardio Choice @ Hard Effort
20 Burpee Bench Jump Overs
Dumbbell: 50/35lb (22.5/15kg)
Run heats on a 2:00 stagger so the bikes clear, or start half the class on the bike and half on the run, keeping the same movement order for each group.
Alternatively Start the entire class on the Bike, starting on 2:00 and having 1:50 as time cap for the bike to allow fro 3-4 groups to run through the workout.
PRVN Reset
For Quality:
2 Sets:
:30/:30 Calf Stretch on Wall or Plate (knee straight, then soft bend)
:30/:30 Half Kneeling Hip Flexor Stretch (posterior tilt, ribs down)
:30 Childs Pose (nasal breathing, long exhale)
8/8 Supine Figure-4 Glute Stretch with Slow Rock
:30 Legs Up the Wall Breathing (4 count in, 6 count out)
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10-12 Weighted GHD Hip Extensions
:45 Sorenson Hold
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
1:00 Forearm Plank
CrossFitTuesday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Tue, Sep 22

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Down Dog Toe Touches
10 Alternating Scorpions
5/5 World's Greatest Stretch
10 Bootstrap Squats
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
5 Tall Muscle Cleans
8 Behind the Neck Elbow Punch Throughs
3 Barbell Squat Jumps
5 Front Squats @ empty barbell

Specific Barbell Prep
3 Clean Lift Offs @ empty barbell (Slow off the floor, lats on, shoulders stay over the bar)
3 Segment Power Cleans, pausing :02 at the knee
3 Low Hang Power Cleans, pausing :02 in the low hang (Weight mid-foot, chest tall, no rocking out of the pause)
-
3-4 Sets: building from light loads to 70%
1 Segment Power Clean (Knee) + 1 Paused Low Hang Power Clean (Rehearse the :10 rest and reset rhythm between complexes)
Power Clean (Every 2:30 x 5 Sets @ 70%+ 2 Complexes 1 Segment Power Clean (Knee) 1 Paused Low Hang Power Clean -rest :10 b/t complexes- Percentages are based on the 1RM Power Clean.)
Loading Notes
• Each set is 2 rounds of the complex; drop the bar between complexes and take :10 before starting round two.
• Rep 1 begins from the floor with a pause at mid shin on the ascent; Rep 2 is a low hang rep with a pause in the bottom of the hang, below the knee.
• Begin at 70% and build in small jumps to no more than 8 RPE this week; a good target is around 85%.
"Fight or Flight" (Time)
For Time
400m Run
20 Burpee Box Jump Overs (Facing)
30/22 Calorie Bike
20 Burpee Box Jump Overs (Facing)

Time Cap: 12:00
Score = Time
Box: 24/20in
Bike: 30/22 Echo, 32/26 Bike Erg, 32/23 Assault Bike
Goals: 7:00-11:00
Stimulus: Leg Stamina / Burner
RPE: 10/10
Primary Objective: Start fast, finish faster.
Secondary Objective: Hold a repeatable burpee cadence in both sets.
[Fight or Flight: Levels] (Time)
Level 2:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing)
24/18 Cal Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing)
Box: 24/20in
-
Level 1:
For Time (12:00 Time Cap)
300m Run
12 Burpee Box Step Overs
18/13 Cal Echo Bike, 20/16 Cal Bike Erg, 20/15 Cal Assault Bike
12 Burpee Box Step Overs
Box: 20/16in
-
Masters 55+:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
24/18 Calorie Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
Box: 20/16in
[Fight or Flight: Levels] (Time)
Competitor:
As Prescribed
-
Hotel Gym / Travel:
For Time (12:00 Time Cap)
400m Run
20 Dumbbell Facing Burpees
2:00 Cardio Choice @ Hard Effort
20 Burpee Bench Jump Overs
Dumbbell: 50/35lb (22.5/15kg)
Run heats on a 2:00 stagger so the bikes clear, or start half the class on the bike and half on the run, keeping the same movement order for each group.
Alternatively Start the entire class on the Bike, starting on 2:00 and having 1:50 as time cap for the bike to allow fro 3-4 groups to run through the workout.
PRVN Reset
For Quality:
2 Sets:
:30/:30 Calf Stretch on Wall or Plate (knee straight, then soft bend)
:30/:30 Half Kneeling Hip Flexor Stretch (posterior tilt, ribs down)
:30 Childs Pose (nasal breathing, long exhale)
8/8 Supine Figure-4 Glute Stretch with Slow Rock
:30 Legs Up the Wall Breathing (4 count in, 6 count out)
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10-12 Weighted GHD Hip Extensions
:45 Sorenson Hold
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
1:00 Forearm Plank
CrossFitTuesday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Tue, Sep 22

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Down Dog Toe Touches
10 Alternating Scorpions
5/5 World's Greatest Stretch
10 Bootstrap Squats
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
5 Tall Muscle Cleans
8 Behind the Neck Elbow Punch Throughs
3 Barbell Squat Jumps
5 Front Squats @ empty barbell

Specific Barbell Prep
3 Clean Lift Offs @ empty barbell (Slow off the floor, lats on, shoulders stay over the bar)
3 Segment Power Cleans, pausing :02 at the knee
3 Low Hang Power Cleans, pausing :02 in the low hang (Weight mid-foot, chest tall, no rocking out of the pause)
-
3-4 Sets: building from light loads to 70%
1 Segment Power Clean (Knee) + 1 Paused Low Hang Power Clean (Rehearse the :10 rest and reset rhythm between complexes)
Power Clean (Every 2:30 x 5 Sets @ 70%+ 2 Complexes 1 Segment Power Clean (Knee) 1 Paused Low Hang Power Clean -rest :10 b/t complexes- Percentages are based on the 1RM Power Clean.)
Loading Notes
• Each set is 2 rounds of the complex; drop the bar between complexes and take :10 before starting round two.
• Rep 1 begins from the floor with a pause at mid shin on the ascent; Rep 2 is a low hang rep with a pause in the bottom of the hang, below the knee.
• Begin at 70% and build in small jumps to no more than 8 RPE this week; a good target is around 85%.
"Fight or Flight" (Time)
For Time
400m Run
20 Burpee Box Jump Overs (Facing)
30/22 Calorie Bike
20 Burpee Box Jump Overs (Facing)

Time Cap: 12:00
Score = Time
Box: 24/20in
Bike: 30/22 Echo, 32/26 Bike Erg, 32/23 Assault Bike
Goals: 7:00-11:00
Stimulus: Leg Stamina / Burner
RPE: 10/10
Primary Objective: Start fast, finish faster.
Secondary Objective: Hold a repeatable burpee cadence in both sets.
[Fight or Flight: Levels] (Time)
Level 2:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing)
24/18 Cal Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing)
Box: 24/20in
-
Level 1:
For Time (12:00 Time Cap)
300m Run
12 Burpee Box Step Overs
18/13 Cal Echo Bike, 20/16 Cal Bike Erg, 20/15 Cal Assault Bike
12 Burpee Box Step Overs
Box: 20/16in
-
Masters 55+:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
24/18 Calorie Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
Box: 20/16in
[Fight or Flight: Levels] (Time)
Competitor:
As Prescribed
-
Hotel Gym / Travel:
For Time (12:00 Time Cap)
400m Run
20 Dumbbell Facing Burpees
2:00 Cardio Choice @ Hard Effort
20 Burpee Bench Jump Overs
Dumbbell: 50/35lb (22.5/15kg)
Run heats on a 2:00 stagger so the bikes clear, or start half the class on the bike and half on the run, keeping the same movement order for each group.
Alternatively Start the entire class on the Bike, starting on 2:00 and having 1:50 as time cap for the bike to allow fro 3-4 groups to run through the workout.
PRVN Reset
For Quality:
2 Sets:
:30/:30 Calf Stretch on Wall or Plate (knee straight, then soft bend)
:30/:30 Half Kneeling Hip Flexor Stretch (posterior tilt, ribs down)
:30 Childs Pose (nasal breathing, long exhale)
8/8 Supine Figure-4 Glute Stretch with Slow Rock
:30 Legs Up the Wall Breathing (4 count in, 6 count out)
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10-12 Weighted GHD Hip Extensions
:45 Sorenson Hold
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
1:00 Forearm Plank
CrossFitWednesday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Wed, Sep 23

Warm-Up:
General Warm-Up
1:30 Cardio Choice
-
:20/:20 Samson Stretch
10 Bootstrap Squats
: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
12 Banded Pull-Aparts
: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)
Back Squat (Every 3:00 x 4 Sets 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.
"The Chase" (AMRAP - Rounds & Reps)
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.
[The Chase: Levels] (AMRAP - Rounds & Reps)
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
PRVN Reset
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)
Optional Accessories (Checkmark)
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
CrossFitWednesday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Wed, Sep 23

Warm-Up:
General Warm-Up
1:30 Cardio Choice
-
:20/:20 Samson Stretch
10 Bootstrap Squats
: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
12 Banded Pull-Aparts
: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)
Back Squat (Every 3:00 x 4 Sets 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.
"The Chase" (AMRAP - Rounds & Reps)
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.
[The Chase: Levels] (AMRAP - Rounds & Reps)
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
PRVN Reset
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)
Optional Accessories (Checkmark)
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
CrossFitWednesday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Wed, Sep 23

Warm-Up:
General Warm-Up
1:30 Cardio Choice
-
:20/:20 Samson Stretch
10 Bootstrap Squats
: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
12 Banded Pull-Aparts
: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)
Back Squat (Every 3:00 x 4 Sets 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.
"The Chase" (AMRAP - Rounds & Reps)
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.
[The Chase: Levels] (AMRAP - Rounds & Reps)
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
PRVN Reset
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)
Optional Accessories (Checkmark)
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
CrossFitWednesday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Wed, Sep 23

Warm-Up:
General Warm-Up
1:30 Cardio Choice
-
:20/:20 Samson Stretch
10 Bootstrap Squats
: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
12 Banded Pull-Aparts
: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)
Back Squat (Every 3:00 x 4 Sets 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.
"The Chase" (AMRAP - Rounds & Reps)
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.
[The Chase: Levels] (AMRAP - Rounds & Reps)
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
PRVN Reset
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)
Optional Accessories (Checkmark)
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
CrossFitWednesday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Wed, Sep 23

Warm-Up:
General Warm-Up
1:30 Cardio Choice
-
:20/:20 Samson Stretch
10 Bootstrap Squats
: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
12 Banded Pull-Aparts
: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)
Back Squat (Every 3:00 x 4 Sets 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.
"The Chase" (AMRAP - Rounds & Reps)
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.
[The Chase: Levels] (AMRAP - Rounds & Reps)
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
PRVN Reset
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)
Optional Accessories (Checkmark)
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
CrossFitWednesday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Wed, Sep 23

Warm-Up:
General Warm-Up
1:30 Cardio Choice
-
:20/:20 Samson Stretch
10 Bootstrap Squats
: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
12 Banded Pull-Aparts
: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)
Back Squat (Every 3:00 x 4 Sets 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.
"The Chase" (AMRAP - Rounds & Reps)
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.
[The Chase: Levels] (AMRAP - Rounds & Reps)
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
PRVN Reset
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)
Optional Accessories (Checkmark)
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
CrossFitThursday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Thu, Sep 24

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20/:20 Crossbody Lat Stretch
5/5 World's Greatest Stretch
8/8 Quadruped Thoracic Rotations
12 Banded Pull-Aparts
10 Banded Passthroughs
10 Down Dog to Up Dog
10 Down Dog Toe Touches
-
2 Sets: (Priming Positions)
10 Banded Good Mornings
8 Single Leg Toe Touches (4/4)
10 Glute Bridges
16 Bear Plank Shoulder Taps

Specific Prep
6 Inchworm Push-Ups
6 Down Dog Pike Push-Ups
:15 Wall Supported Handstand Hold
2-3 Eccentric Handstand Push-Ups or Box Pike Handstand Push-Ups
3-5 Strict Handstand Push-Ups or working modification for the day (Head to hands triangle, ribs down, push all the way to lockout)
-
2 Sets: Empty Bar, Then Building
5 Barbell Romanian Deadlifts
3 Deadlift Lift Offs to Knee (Focus on tension over the bar and bar close)
3 Deadlifts @ Warm-Up Loads
-
5 Deadlifts @ Working Load (Confirming the load and the break plan)
15/12 Cal Row, building the last :20 to intended workout pace (Long legs, quiet hands, find the damper and drag you plan to live at for 50/40 calories)
"Natural Selection" (AMRAP - Rounds & Reps)
20:00 AMRAP
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups

Score = Rounds + Reps
Barbell: 205/145lb (93/66kg)
Goals: ~3 Rounds, +/- 10-20 Reps
Stimulus: Mixed Modal Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the row in under 3:00 and the deadlifts in under 2:00 each round.
Secondary Objective: Maintain sets of 5 or more on the strict handstand push-ups.
[Natural Selection: Levels] (AMRAP - Rounds & Reps)
Level 2:
45/35 Calorie Row
30 Deadlifts
15 Strict Handstand Push-Ups
Barbell: 185/125lb (84/57kg)
-
Level 1:
35/28 Calorie Row
25 Deadlifts
15 Box Pike Push-Ups or Dumbbell Strict Press
Barbell: 135/95lb (61/43kg)
Dumbbells (if pressing): 2 x 25/15lb (12/7kg)
-
Masters 55+:
40/32 Calorie Row,
30 Deadlifts,
15 Strict Handstand Push-Ups or Box Pike Handstand Push-Ups
Barbell: 155/105lb (70/48kg)
-
Competitor:
Barbell: 225/155lb (102/70kg)
-
Hotel Gym / Travel:
20:00 AMRAP:
3:00 Machine
40 Dual Dumbbell Deadlifts
20 Strict Handstand Push-Ups or Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on a delay for the rower, or start half the class on the deadlifts and half on the row to segment machine use. If numbers are still high, run this version:
Every 7:00 x 3 Sets
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Have half the class work up the movement order and half work down, or start groups on a 3:30 delay.
For three groups:
Every 7:00 x 3 Sets
25/20 Calorie Row
35 Deadlifts
8 Shuttle Runs 25/25ft (7.5/7.5m)
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Starting on a 2:00 Delay Here
PRVN Reset
For Quality:
3 Sets:
:30/:30 Half Kneeling Hamstring Stretch (nasal breathing, long exhale over the front leg)
:45 Child's Pose w/ Side Bend, :45/:45 (let the lats and low back unwind after the pulling volume)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs down, reach tall, do not arch)
8/8 Quadruped T-Spine Rotation w/ Reach (slow, eyes follow the hand)
:30 Shoulder Extension Stretch (hands behind on a box or bench, breathe into the front of the chest)

Intent: Reinforce spine rotation, shoulder mobility, and restore range motion and tissue health.
Optional Accessories (Checkmark)
For Quality:
4 Sets:
12-15 Incline Dumbbell Bench (moderate)
10/10 Side Lying Dumbbell External Rotations
12-15 Ring Hamstring Curls
:20 Feet Elevated Hamstring Plank

Intent: Shoulder Health and Hamstring Strength and Durability
CrossFitThursday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Thu, Sep 24

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20/:20 Crossbody Lat Stretch
5/5 World's Greatest Stretch
8/8 Quadruped Thoracic Rotations
12 Banded Pull-Aparts
10 Banded Passthroughs
10 Down Dog to Up Dog
10 Down Dog Toe Touches
-
2 Sets: (Priming Positions)
10 Banded Good Mornings
8 Single Leg Toe Touches (4/4)
10 Glute Bridges
16 Bear Plank Shoulder Taps

Specific Prep
6 Inchworm Push-Ups
6 Down Dog Pike Push-Ups
:15 Wall Supported Handstand Hold
2-3 Eccentric Handstand Push-Ups or Box Pike Handstand Push-Ups
3-5 Strict Handstand Push-Ups or working modification for the day (Head to hands triangle, ribs down, push all the way to lockout)
-
2 Sets: Empty Bar, Then Building
5 Barbell Romanian Deadlifts
3 Deadlift Lift Offs to Knee (Focus on tension over the bar and bar close)
3 Deadlifts @ Warm-Up Loads
-
5 Deadlifts @ Working Load (Confirming the load and the break plan)
15/12 Cal Row, building the last :20 to intended workout pace (Long legs, quiet hands, find the damper and drag you plan to live at for 50/40 calories)
"Natural Selection" (AMRAP - Rounds & Reps)
20:00 AMRAP
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups

Score = Rounds + Reps
Barbell: 205/145lb (93/66kg)
Goals: ~3 Rounds, +/- 10-20 Reps
Stimulus: Mixed Modal Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the row in under 3:00 and the deadlifts in under 2:00 each round.
Secondary Objective: Maintain sets of 5 or more on the strict handstand push-ups.
[Natural Selection: Levels] (AMRAP - Rounds & Reps)
Level 2:
45/35 Calorie Row
30 Deadlifts
15 Strict Handstand Push-Ups
Barbell: 185/125lb (84/57kg)
-
Level 1:
35/28 Calorie Row
25 Deadlifts
15 Box Pike Push-Ups or Dumbbell Strict Press
Barbell: 135/95lb (61/43kg)
Dumbbells (if pressing): 2 x 25/15lb (12/7kg)
-
Masters 55+:
40/32 Calorie Row,
30 Deadlifts,
15 Strict Handstand Push-Ups or Box Pike Handstand Push-Ups
Barbell: 155/105lb (70/48kg)
-
Competitor:
Barbell: 225/155lb (102/70kg)
-
Hotel Gym / Travel:
20:00 AMRAP:
3:00 Machine
40 Dual Dumbbell Deadlifts
20 Strict Handstand Push-Ups or Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on a delay for the rower, or start half the class on the deadlifts and half on the row to segment machine use. If numbers are still high, run this version:
Every 7:00 x 3 Sets
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Have half the class work up the movement order and half work down, or start groups on a 3:30 delay.
For three groups:
Every 7:00 x 3 Sets
25/20 Calorie Row
35 Deadlifts
8 Shuttle Runs 25/25ft (7.5/7.5m)
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Starting on a 2:00 Delay Here
PRVN Reset
For Quality:
3 Sets:
:30/:30 Half Kneeling Hamstring Stretch (nasal breathing, long exhale over the front leg)
:45 Child's Pose w/ Side Bend, :45/:45 (let the lats and low back unwind after the pulling volume)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs down, reach tall, do not arch)
8/8 Quadruped T-Spine Rotation w/ Reach (slow, eyes follow the hand)
:30 Shoulder Extension Stretch (hands behind on a box or bench, breathe into the front of the chest)

Intent: Reinforce spine rotation, shoulder mobility, and restore range motion and tissue health.
Optional Accessories (Checkmark)
For Quality:
4 Sets:
12-15 Incline Dumbbell Bench (moderate)
10/10 Side Lying Dumbbell External Rotations
12-15 Ring Hamstring Curls
:20 Feet Elevated Hamstring Plank

Intent: Shoulder Health and Hamstring Strength and Durability
CrossFitThursday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Thu, Sep 24

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20/:20 Crossbody Lat Stretch
5/5 World's Greatest Stretch
8/8 Quadruped Thoracic Rotations
12 Banded Pull-Aparts
10 Banded Passthroughs
10 Down Dog to Up Dog
10 Down Dog Toe Touches
-
2 Sets: (Priming Positions)
10 Banded Good Mornings
8 Single Leg Toe Touches (4/4)
10 Glute Bridges
16 Bear Plank Shoulder Taps

Specific Prep
6 Inchworm Push-Ups
6 Down Dog Pike Push-Ups
:15 Wall Supported Handstand Hold
2-3 Eccentric Handstand Push-Ups or Box Pike Handstand Push-Ups
3-5 Strict Handstand Push-Ups or working modification for the day (Head to hands triangle, ribs down, push all the way to lockout)
-
2 Sets: Empty Bar, Then Building
5 Barbell Romanian Deadlifts
3 Deadlift Lift Offs to Knee (Focus on tension over the bar and bar close)
3 Deadlifts @ Warm-Up Loads
-
5 Deadlifts @ Working Load (Confirming the load and the break plan)
15/12 Cal Row, building the last :20 to intended workout pace (Long legs, quiet hands, find the damper and drag you plan to live at for 50/40 calories)
"Natural Selection" (AMRAP - Rounds & Reps)
20:00 AMRAP
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups

Score = Rounds + Reps
Barbell: 205/145lb (93/66kg)
Goals: ~3 Rounds, +/- 10-20 Reps
Stimulus: Mixed Modal Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the row in under 3:00 and the deadlifts in under 2:00 each round.
Secondary Objective: Maintain sets of 5 or more on the strict handstand push-ups.
[Natural Selection: Levels] (AMRAP - Rounds & Reps)
Level 2:
45/35 Calorie Row
30 Deadlifts
15 Strict Handstand Push-Ups
Barbell: 185/125lb (84/57kg)
-
Level 1:
35/28 Calorie Row
25 Deadlifts
15 Box Pike Push-Ups or Dumbbell Strict Press
Barbell: 135/95lb (61/43kg)
Dumbbells (if pressing): 2 x 25/15lb (12/7kg)
-
Masters 55+:
40/32 Calorie Row,
30 Deadlifts,
15 Strict Handstand Push-Ups or Box Pike Handstand Push-Ups
Barbell: 155/105lb (70/48kg)
-
Competitor:
Barbell: 225/155lb (102/70kg)
-
Hotel Gym / Travel:
20:00 AMRAP:
3:00 Machine
40 Dual Dumbbell Deadlifts
20 Strict Handstand Push-Ups or Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on a delay for the rower, or start half the class on the deadlifts and half on the row to segment machine use. If numbers are still high, run this version:
Every 7:00 x 3 Sets
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Have half the class work up the movement order and half work down, or start groups on a 3:30 delay.
For three groups:
Every 7:00 x 3 Sets
25/20 Calorie Row
35 Deadlifts
8 Shuttle Runs 25/25ft (7.5/7.5m)
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Starting on a 2:00 Delay Here
PRVN Reset
For Quality:
3 Sets:
:30/:30 Half Kneeling Hamstring Stretch (nasal breathing, long exhale over the front leg)
:45 Child's Pose w/ Side Bend, :45/:45 (let the lats and low back unwind after the pulling volume)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs down, reach tall, do not arch)
8/8 Quadruped T-Spine Rotation w/ Reach (slow, eyes follow the hand)
:30 Shoulder Extension Stretch (hands behind on a box or bench, breathe into the front of the chest)

Intent: Reinforce spine rotation, shoulder mobility, and restore range motion and tissue health.
Optional Accessories (Checkmark)
For Quality:
4 Sets:
12-15 Incline Dumbbell Bench (moderate)
10/10 Side Lying Dumbbell External Rotations
12-15 Ring Hamstring Curls
:20 Feet Elevated Hamstring Plank

Intent: Shoulder Health and Hamstring Strength and Durability
CrossFitThursday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Thu, Sep 24

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20/:20 Crossbody Lat Stretch
5/5 World's Greatest Stretch
8/8 Quadruped Thoracic Rotations
12 Banded Pull-Aparts
10 Banded Passthroughs
10 Down Dog to Up Dog
10 Down Dog Toe Touches
-
2 Sets: (Priming Positions)
10 Banded Good Mornings
8 Single Leg Toe Touches (4/4)
10 Glute Bridges
16 Bear Plank Shoulder Taps

Specific Prep
6 Inchworm Push-Ups
6 Down Dog Pike Push-Ups
:15 Wall Supported Handstand Hold
2-3 Eccentric Handstand Push-Ups or Box Pike Handstand Push-Ups
3-5 Strict Handstand Push-Ups or working modification for the day (Head to hands triangle, ribs down, push all the way to lockout)
-
2 Sets: Empty Bar, Then Building
5 Barbell Romanian Deadlifts
3 Deadlift Lift Offs to Knee (Focus on tension over the bar and bar close)
3 Deadlifts @ Warm-Up Loads
-
5 Deadlifts @ Working Load (Confirming the load and the break plan)
15/12 Cal Row, building the last :20 to intended workout pace (Long legs, quiet hands, find the damper and drag you plan to live at for 50/40 calories)
"Natural Selection" (AMRAP - Rounds & Reps)
20:00 AMRAP
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups

Score = Rounds + Reps
Barbell: 205/145lb (93/66kg)
Goals: ~3 Rounds, +/- 10-20 Reps
Stimulus: Mixed Modal Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the row in under 3:00 and the deadlifts in under 2:00 each round.
Secondary Objective: Maintain sets of 5 or more on the strict handstand push-ups.
[Natural Selection: Levels] (AMRAP - Rounds & Reps)
Level 2:
45/35 Calorie Row
30 Deadlifts
15 Strict Handstand Push-Ups
Barbell: 185/125lb (84/57kg)
-
Level 1:
35/28 Calorie Row
25 Deadlifts
15 Box Pike Push-Ups or Dumbbell Strict Press
Barbell: 135/95lb (61/43kg)
Dumbbells (if pressing): 2 x 25/15lb (12/7kg)
-
Masters 55+:
40/32 Calorie Row,
30 Deadlifts,
15 Strict Handstand Push-Ups or Box Pike Handstand Push-Ups
Barbell: 155/105lb (70/48kg)
-
Competitor:
Barbell: 225/155lb (102/70kg)
-
Hotel Gym / Travel:
20:00 AMRAP:
3:00 Machine
40 Dual Dumbbell Deadlifts
20 Strict Handstand Push-Ups or Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on a delay for the rower, or start half the class on the deadlifts and half on the row to segment machine use. If numbers are still high, run this version:
Every 7:00 x 3 Sets
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Have half the class work up the movement order and half work down, or start groups on a 3:30 delay.
For three groups:
Every 7:00 x 3 Sets
25/20 Calorie Row
35 Deadlifts
8 Shuttle Runs 25/25ft (7.5/7.5m)
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Starting on a 2:00 Delay Here
PRVN Reset
For Quality:
3 Sets:
:30/:30 Half Kneeling Hamstring Stretch (nasal breathing, long exhale over the front leg)
:45 Child's Pose w/ Side Bend, :45/:45 (let the lats and low back unwind after the pulling volume)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs down, reach tall, do not arch)
8/8 Quadruped T-Spine Rotation w/ Reach (slow, eyes follow the hand)
:30 Shoulder Extension Stretch (hands behind on a box or bench, breathe into the front of the chest)

Intent: Reinforce spine rotation, shoulder mobility, and restore range motion and tissue health.
Optional Accessories (Checkmark)
For Quality:
4 Sets:
12-15 Incline Dumbbell Bench (moderate)
10/10 Side Lying Dumbbell External Rotations
12-15 Ring Hamstring Curls
:20 Feet Elevated Hamstring Plank

Intent: Shoulder Health and Hamstring Strength and Durability
CrossFitThursday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Thu, Sep 24

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20/:20 Crossbody Lat Stretch
5/5 World's Greatest Stretch
8/8 Quadruped Thoracic Rotations
12 Banded Pull-Aparts
10 Banded Passthroughs
10 Down Dog to Up Dog
10 Down Dog Toe Touches
-
2 Sets: (Priming Positions)
10 Banded Good Mornings
8 Single Leg Toe Touches (4/4)
10 Glute Bridges
16 Bear Plank Shoulder Taps

Specific Prep
6 Inchworm Push-Ups
6 Down Dog Pike Push-Ups
:15 Wall Supported Handstand Hold
2-3 Eccentric Handstand Push-Ups or Box Pike Handstand Push-Ups
3-5 Strict Handstand Push-Ups or working modification for the day (Head to hands triangle, ribs down, push all the way to lockout)
-
2 Sets: Empty Bar, Then Building
5 Barbell Romanian Deadlifts
3 Deadlift Lift Offs to Knee (Focus on tension over the bar and bar close)
3 Deadlifts @ Warm-Up Loads
-
5 Deadlifts @ Working Load (Confirming the load and the break plan)
15/12 Cal Row, building the last :20 to intended workout pace (Long legs, quiet hands, find the damper and drag you plan to live at for 50/40 calories)
"Natural Selection" (AMRAP - Rounds & Reps)
20:00 AMRAP
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups

Score = Rounds + Reps
Barbell: 205/145lb (93/66kg)
Goals: ~3 Rounds, +/- 10-20 Reps
Stimulus: Mixed Modal Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the row in under 3:00 and the deadlifts in under 2:00 each round.
Secondary Objective: Maintain sets of 5 or more on the strict handstand push-ups.
[Natural Selection: Levels] (AMRAP - Rounds & Reps)
Level 2:
45/35 Calorie Row
30 Deadlifts
15 Strict Handstand Push-Ups
Barbell: 185/125lb (84/57kg)
-
Level 1:
35/28 Calorie Row
25 Deadlifts
15 Box Pike Push-Ups or Dumbbell Strict Press
Barbell: 135/95lb (61/43kg)
Dumbbells (if pressing): 2 x 25/15lb (12/7kg)
-
Masters 55+:
40/32 Calorie Row,
30 Deadlifts,
15 Strict Handstand Push-Ups or Box Pike Handstand Push-Ups
Barbell: 155/105lb (70/48kg)
-
Competitor:
Barbell: 225/155lb (102/70kg)
-
Hotel Gym / Travel:
20:00 AMRAP:
3:00 Machine
40 Dual Dumbbell Deadlifts
20 Strict Handstand Push-Ups or Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on a delay for the rower, or start half the class on the deadlifts and half on the row to segment machine use. If numbers are still high, run this version:
Every 7:00 x 3 Sets
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Have half the class work up the movement order and half work down, or start groups on a 3:30 delay.
For three groups:
Every 7:00 x 3 Sets
25/20 Calorie Row
35 Deadlifts
8 Shuttle Runs 25/25ft (7.5/7.5m)
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Starting on a 2:00 Delay Here
PRVN Reset
For Quality:
3 Sets:
:30/:30 Half Kneeling Hamstring Stretch (nasal breathing, long exhale over the front leg)
:45 Child's Pose w/ Side Bend, :45/:45 (let the lats and low back unwind after the pulling volume)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs down, reach tall, do not arch)
8/8 Quadruped T-Spine Rotation w/ Reach (slow, eyes follow the hand)
:30 Shoulder Extension Stretch (hands behind on a box or bench, breathe into the front of the chest)

Intent: Reinforce spine rotation, shoulder mobility, and restore range motion and tissue health.
Optional Accessories (Checkmark)
For Quality:
4 Sets:
12-15 Incline Dumbbell Bench (moderate)
10/10 Side Lying Dumbbell External Rotations
12-15 Ring Hamstring Curls
:20 Feet Elevated Hamstring Plank

Intent: Shoulder Health and Hamstring Strength and Durability
CrossFitThursday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Thu, Sep 24

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20/:20 Crossbody Lat Stretch
5/5 World's Greatest Stretch
8/8 Quadruped Thoracic Rotations
12 Banded Pull-Aparts
10 Banded Passthroughs
10 Down Dog to Up Dog
10 Down Dog Toe Touches
-
2 Sets: (Priming Positions)
10 Banded Good Mornings
8 Single Leg Toe Touches (4/4)
10 Glute Bridges
16 Bear Plank Shoulder Taps

Specific Prep
6 Inchworm Push-Ups
6 Down Dog Pike Push-Ups
:15 Wall Supported Handstand Hold
2-3 Eccentric Handstand Push-Ups or Box Pike Handstand Push-Ups
3-5 Strict Handstand Push-Ups or working modification for the day (Head to hands triangle, ribs down, push all the way to lockout)
-
2 Sets: Empty Bar, Then Building
5 Barbell Romanian Deadlifts
3 Deadlift Lift Offs to Knee (Focus on tension over the bar and bar close)
3 Deadlifts @ Warm-Up Loads
-
5 Deadlifts @ Working Load (Confirming the load and the break plan)
15/12 Cal Row, building the last :20 to intended workout pace (Long legs, quiet hands, find the damper and drag you plan to live at for 50/40 calories)
"Natural Selection" (AMRAP - Rounds & Reps)
20:00 AMRAP
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups

Score = Rounds + Reps
Barbell: 205/145lb (93/66kg)
Goals: ~3 Rounds, +/- 10-20 Reps
Stimulus: Mixed Modal Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the row in under 3:00 and the deadlifts in under 2:00 each round.
Secondary Objective: Maintain sets of 5 or more on the strict handstand push-ups.
[Natural Selection: Levels] (AMRAP - Rounds & Reps)
Level 2:
45/35 Calorie Row
30 Deadlifts
15 Strict Handstand Push-Ups
Barbell: 185/125lb (84/57kg)
-
Level 1:
35/28 Calorie Row
25 Deadlifts
15 Box Pike Push-Ups or Dumbbell Strict Press
Barbell: 135/95lb (61/43kg)
Dumbbells (if pressing): 2 x 25/15lb (12/7kg)
-
Masters 55+:
40/32 Calorie Row,
30 Deadlifts,
15 Strict Handstand Push-Ups or Box Pike Handstand Push-Ups
Barbell: 155/105lb (70/48kg)
-
Competitor:
Barbell: 225/155lb (102/70kg)
-
Hotel Gym / Travel:
20:00 AMRAP:
3:00 Machine
40 Dual Dumbbell Deadlifts
20 Strict Handstand Push-Ups or Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on a delay for the rower, or start half the class on the deadlifts and half on the row to segment machine use. If numbers are still high, run this version:
Every 7:00 x 3 Sets
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Have half the class work up the movement order and half work down, or start groups on a 3:30 delay.
For three groups:
Every 7:00 x 3 Sets
25/20 Calorie Row
35 Deadlifts
8 Shuttle Runs 25/25ft (7.5/7.5m)
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Starting on a 2:00 Delay Here
PRVN Reset
For Quality:
3 Sets:
:30/:30 Half Kneeling Hamstring Stretch (nasal breathing, long exhale over the front leg)
:45 Child's Pose w/ Side Bend, :45/:45 (let the lats and low back unwind after the pulling volume)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs down, reach tall, do not arch)
8/8 Quadruped T-Spine Rotation w/ Reach (slow, eyes follow the hand)
:30 Shoulder Extension Stretch (hands behind on a box or bench, breathe into the front of the chest)

Intent: Reinforce spine rotation, shoulder mobility, and restore range motion and tissue health.
Optional Accessories (Checkmark)
For Quality:
4 Sets:
12-15 Incline Dumbbell Bench (moderate)
10/10 Side Lying Dumbbell External Rotations
12-15 Ring Hamstring Curls
:20 Feet Elevated Hamstring Plank

Intent: Shoulder Health and Hamstring Strength and Durability

It’s Marvelous Monday at Sacrifice! Happy Valentine’s Day!

It’s Marvelous Monday at Sacrifice! Happy Valentine’s Day!

Upcoming classes

FREE CLASS!