CrossFit - Thu, Jun 5 – CrossFit Sacrifice

CrossFit – Thu, Jun 5

General Prep

2 Sets: For Quality

12/9 Calorie Echo Bike / 200m Run

2 Wall Walks + :20 Nose to Wall Handstand Hold

:30 Wall Sit

:30/:30 Side Plank

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Then get into progressions for the Handstand Walk

“Agent Smith Protocol” (4 Rounds for reps)

Every 8:00 x 4 Sets

20/14 Calorie Echo Bike

25ft (7.5m) Handstand Walk

400m Run

25ft (7.5m) Handstand Walk

300ft (100m) Farmers Carry

Load: 53/35lb, 24/16kg

Level 2:
Every 8:00 x 4 Sets
20/14 Calorie Echo Bike
15ft (4.5m) Handstand Walk
400m Run
15ft (4.5m) Handstand Walk
300ft (100m) Farmers Carry

Load: 53/35lb, 24/16kg

Level 1:
Every 8:00 x 4 Sets
15/11 Calorie Echo Bike
2 Wall Walks
300m Run
2 Wall Walks
300ft (100m) Farmers Carry

Load: 35/18lb, 16/8kg

Rx+:
Every 8:00 x 4 Sets
20/14 Calorie Echo Bike
50ft (15m) Handstand Walk
400m Run
50ft (15m) Handstand Walk
300ft (100m) Farmers Carry

Load: 70/53lb, 32/24kg

Goal: Finish each round in 6:00–7:30; use remaining time to recover

Stimulus: Aerobic Endurance and Gymnastics Skill Conditioning

RPE: 7.5/10

Primary Objective: Stay consistent with handstand walk execution under fatigue, aim for unbroken or quick resets.

Secondary Objective: Hold a strong, steady pace on the run and bike to create time for controlled movement on the gymnastics and carry.

Mobility

PRVN 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

Optional Accessories (Checkmark)

5 Sets: For Quality

:30 Nose to Wall Handstand Hold

10 Reverse Nordic Curls

15 Seated Barbell Calf Raises

CrossFit – Thu, Jun 5