Wonderful Wednesday

21JUN, 2022

Back Squat (Weight)

5×5 AHAP
20 minutes – this time includes your warm up sets and working sets.

Metcon (AMRAP – Rounds)

"Twist on Chelsea"
20 min EMOM
5 Pullups
10 Pushups
15 Air Squats
*if you get caught by the the clock lower the rep scheme
*ex. 3-6-9. I promise you’ll still have a good time
*record number of rounds performed RX in Wodify

Metcon (AMRAP – Rounds and Reps)

Extra Credit
Core
8 MIN AMRAP
10 Hollow Rocks
10 Plate Ground to Overhead 45/25
100 Flutter Kicks (Left/Right = 1 Rep)

Upcoming classes

CrossFitMonday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitMonday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitMonday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitMonday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitMonday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitMonday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitMonday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitTuesday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Tue, Jun 23

Warm-Up Flow
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
8 Down Dog to Up Dog
10 Down Dog Toe Touches
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups

Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Sumo Deadlift (Every 2:00 x 5 Sets Set 1: 5 Reps Set 2: 5 Reps Set 3: 4 Reps Set 4: 4 Reps Set 5: 3 Reps )
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.

Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
Primer
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.

Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
"Hammerhead" #TEAMPRVNTUESDAY (AMRAP - Rounds and Reps)
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups

Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10

Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.

Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
[Hammerhead: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat

Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in

Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
[Hammerhead: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.

Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
PRVN Reset
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
Optional Accessories (Checkmark)
For Quality:
4 Sets:
50/50ft (15/15m) Single Arm Overhead Carry
15 GHD Hip Extensions
:30 Sorenson Hold
CrossFitTuesday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Tue, Jun 23

Warm-Up Flow
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
8 Down Dog to Up Dog
10 Down Dog Toe Touches
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups

Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Sumo Deadlift (Every 2:00 x 5 Sets Set 1: 5 Reps Set 2: 5 Reps Set 3: 4 Reps Set 4: 4 Reps Set 5: 3 Reps )
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.

Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
Primer
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.

Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
"Hammerhead" #TEAMPRVNTUESDAY (AMRAP - Rounds and Reps)
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups

Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10

Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.

Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
[Hammerhead: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat

Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in

Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
[Hammerhead: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.

Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
PRVN Reset
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
Optional Accessories (Checkmark)
For Quality:
4 Sets:
50/50ft (15/15m) Single Arm Overhead Carry
15 GHD Hip Extensions
:30 Sorenson Hold
CrossFitTuesday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Tue, Jun 23

Warm-Up Flow
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
8 Down Dog to Up Dog
10 Down Dog Toe Touches
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups

Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Sumo Deadlift (Every 2:00 x 5 Sets Set 1: 5 Reps Set 2: 5 Reps Set 3: 4 Reps Set 4: 4 Reps Set 5: 3 Reps )
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.

Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
Primer
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.

Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
"Hammerhead" #TEAMPRVNTUESDAY (AMRAP - Rounds and Reps)
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups

Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10

Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.

Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
[Hammerhead: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat

Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in

Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
[Hammerhead: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.

Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
PRVN Reset
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
Optional Accessories (Checkmark)
For Quality:
4 Sets:
50/50ft (15/15m) Single Arm Overhead Carry
15 GHD Hip Extensions
:30 Sorenson Hold
CrossFitTuesday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Tue, Jun 23

Warm-Up Flow
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
8 Down Dog to Up Dog
10 Down Dog Toe Touches
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups

Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Sumo Deadlift (Every 2:00 x 5 Sets Set 1: 5 Reps Set 2: 5 Reps Set 3: 4 Reps Set 4: 4 Reps Set 5: 3 Reps )
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.

Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
Primer
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.

Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
"Hammerhead" #TEAMPRVNTUESDAY (AMRAP - Rounds and Reps)
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups

Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10

Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.

Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
[Hammerhead: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat

Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in

Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
[Hammerhead: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.

Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
PRVN Reset
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
Optional Accessories (Checkmark)
For Quality:
4 Sets:
50/50ft (15/15m) Single Arm Overhead Carry
15 GHD Hip Extensions
:30 Sorenson Hold
CrossFitTuesday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Tue, Jun 23

Warm-Up Flow
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
8 Down Dog to Up Dog
10 Down Dog Toe Touches
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups

Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Sumo Deadlift (Every 2:00 x 5 Sets Set 1: 5 Reps Set 2: 5 Reps Set 3: 4 Reps Set 4: 4 Reps Set 5: 3 Reps )
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.

Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
Primer
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.

Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
"Hammerhead" #TEAMPRVNTUESDAY (AMRAP - Rounds and Reps)
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups

Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10

Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.

Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
[Hammerhead: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat

Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in

Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
[Hammerhead: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.

Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
PRVN Reset
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
Optional Accessories (Checkmark)
For Quality:
4 Sets:
50/50ft (15/15m) Single Arm Overhead Carry
15 GHD Hip Extensions
:30 Sorenson Hold
CrossFitTuesday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Tue, Jun 23

Warm-Up Flow
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
8 Down Dog to Up Dog
10 Down Dog Toe Touches
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups

Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Sumo Deadlift (Every 2:00 x 5 Sets Set 1: 5 Reps Set 2: 5 Reps Set 3: 4 Reps Set 4: 4 Reps Set 5: 3 Reps )
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.

Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
Primer
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.

Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
"Hammerhead" #TEAMPRVNTUESDAY (AMRAP - Rounds and Reps)
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups

Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10

Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.

Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
[Hammerhead: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat

Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in

Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
[Hammerhead: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.

Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
PRVN Reset
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
Optional Accessories (Checkmark)
For Quality:
4 Sets:
50/50ft (15/15m) Single Arm Overhead Carry
15 GHD Hip Extensions
:30 Sorenson Hold
CrossFitTuesday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Tue, Jun 23

Warm-Up Flow
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
8 Down Dog to Up Dog
10 Down Dog Toe Touches
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups

Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
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Then add weight to the bar
Sumo Deadlift (Every 2:00 x 5 Sets Set 1: 5 Reps Set 2: 5 Reps Set 3: 4 Reps Set 4: 4 Reps Set 5: 3 Reps )
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.

Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
Primer
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.

Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
"Hammerhead" #TEAMPRVNTUESDAY (AMRAP - Rounds and Reps)
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups

Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10

Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.

Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
[Hammerhead: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat

Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in

Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
[Hammerhead: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.

Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
PRVN Reset
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
Optional Accessories (Checkmark)
For Quality:
4 Sets:
50/50ft (15/15m) Single Arm Overhead Carry
15 GHD Hip Extensions
:30 Sorenson Hold

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