CrossFit - Mon, May 26 – CrossFit Sacrifice

CrossFit – Mon, May 26

Mobility + Body Heat

20/20 Lateral and Medial Line Hops

10 Alternating Scorpions

10 Down Dog to Up Dogs (Pausing 1-2 sec at each position)

10 Alternating Active Pigeon Stretch

General Prep

2 Sets

20 Double Unders or 35 Single Unders

5 Hang Muscle Snatch

5 Hang Power Snatch

8 Bar Kip Swings

4 Jumping Pull-Ups with Controlled Eccentric

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Build to Working Loads on the Power Snatch over 2-3 minutes, then get into the Bar Muscle-Up Progression

“Guano Madness” (AMRAP – Rounds and Reps)

20:00 AMRAP

60 Double Unders

9 Power Snatch

5 Bar Muscle-Ups

Barbell: 135/95

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Goal: 7+ Rounds

Stimulus: Grinder Pacing Focused Workout / Barbell Cycling and High Gymnastics

RPE: 8/10

Primary Objective: Maintain a pace as close to 2:00-2:30 a round as possible

Secondary Objective: Keep the Bar Muscle-Ups to 2 sets or less.

[Guano Madness: Levels] (AMRAP – Rounds and Reps)

Level 2:
20:00 AMRAP
45 Double Unders
9 Power Snatch
5 Banded Bar Muscle-Ups

Barbell: 115/75

Level 1:
20:00 AMRAP
60 Single Unders
9 Hang Power Snatch
5 Burpee Pull-Ups

Barbell: 95/65

Masters 55+:
20:00 AMRAP
45 Double Unders
9 Power Snatch
3 Bar Muscle-Ups

Barbell: 75/55lb, 34/25kg

Bodybuilding Finisher

3-4 Sets: For Quality

10/10 Single Leg Calf Raises w/Dumbbell Loaded

12-15 Dual Dumbbell Zottman Curls

15 Tall Kneeling Banded Lat Pull Downs

Mobility

Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

CrossFit – Mon, May 26