For time
3rds:
200 M Run
8 Power Cleans@135\95
4 Push Press
8 Bar Facing Burpees
200 M Row
rest 2 mins
RX+ 155/115
General Warm-Up
1:30 Cardio Choice
-
2 Sets:
10 Glute Bridges w/1 sec pause at the top of each
10 Hollow Rocks + :10 Hollow Hold
16 Bear Plank Shoulder Taps
16 Banded Good Mornings (Priming the Midline and Hinge for GHD and Devils Press)
Specific Dumbbell and Midline Prep
10 V-Ups
:15/:15 Single Arm Plank + DB Row to Chest Hold (light load)
8 Smooth GHD Sit-Ups @ Reduced Range (Shortened pad setting, hips stay down, no slamming into the back extension)
6 GHD Sit-Ups @ Working Range and pace (Confirming the pad depth you will use for all 5 sets)
2 Sets: Light Loads, Then Working Loads
6 Dual Dumbbell Deadlifts
6 Renegade Rows (3/3) (Feet wide, hips square, row without rotating)
3 Dumbbell Burpees
3 Dual Dumbbell Hang Power Snatch (Hips drive, punch to lockout with biceps by the ears)
Every 4:00 x 5 Sets
12 GHD Sit-Ups
8 Renegade Rows
4 Devils Press
48 Double Unders
Score = Average Time
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goal: 2:00-2:30 on / 1:30-2:00 off
Stimulus: Dumbbell Conditioning / Grip and Midline
RPE: 8/10
Primary Objective: Complete each set within +/- 10 seconds of each other.
Secondary Objective: Keep every movement unbroken across all five sets.
Level 2:
36 Double Unders
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
12 AbMat Sit-Ups
8 Renegade Rows from the Knees
4 Dumbbell Burpee Deadlifts
60 Single Unders
Dumbbells: 2 x 25/15lb (12/7kg)
Masters 55+:
12 GHD Sit-Ups @ Reduced Range or 12 V-Ups
Competitor:
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
12 V-Ups
48 Double Unders or 60 Single Unders
For Quality:
3 Sets
:45 Doorframe or Rig Lat Stretch / side
:30/:30 Thread the Needle Thoracic Rotation
:45 Half Kneeling Hip Flexor Stretch / side
Intent: Decompress the lats, shoulders, and hip flexors after sustained grip, pulling, and midline loading across five sets.
3 Sets:
10-12 Feet Elevated Ring Rows
8/8 Bulgarian Split Squats 2121 Tempo
:30/:30 Tall Kneeling Paloff Press Hold
10 Bird Dog from Crawling
Referrals are the number one way we grow the community here at CrossFit Sacrifice. It's also an easy way for CrossFit Sacrifice to give back to you and build the community with more people like you to continue to make it stronger. Refer your friend for your $50/$50 program. When you refer a friend and they join you are gifting them $50 off their first month and we will give you $50 off of your next membership. Thank you for trusting and helping us grow the business in order to provide a better experience for you and your friends.
