CrossFit – Tue, Jun 10
3 Sets: For Quality
:30 Jump Rope
6 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
:15 Dead-Hang + :15 Active Hang
10 Ring Rows
3 Reps for Max Load)
Start at a moderate heavy load and increase to a max for the day
Goal: Building to 90% of 1RM (If you tested the 1RM from a few months ago or have that logged)
Stimulus: Gymnastics Absolute Pulling Strength
Cues:
Start with an active lat position by retracting your shoulder blades to start each pull-up.
Modifications:
Look at levels as good options for the day
Every 3:00 x 5 Sets
50 Double Unders
15 Dumbbell Bench Press
10 Burpee Pull-Ups
Dumbbells: 2 x 50/35lb, 22.5/15kg
Level 2:
Every 3:00 x 5 Sets
35 Double Unders
15 Dumbbell Bench Press
8 Burpee Pull-Ups
Dumbbells: 2 x 35/25lb, 15/12kg
Level 1:
Every 3:00 x 5 Sets
70 Single Unders
15 Dumbbell Bench Press
8 Burpee Jumping Pull-Ups
Dumbbells: 2 x 25/15lb, 12/7kg
Rx+:
Every 3:00 x 5 Sets
50 Double Unders
15 Dumbbell Bench Press
10 Burpee Pull-Ups
Dumbbells: 2 x 70/50lb, 32/22.5kg
Goal: Complete each round in 2:00–2:30, allowing at least :30 rest per interval
Stimulus: Upper body stamina and high-skill density with aerobic repeatability
RPE: 8/10
Primary Objective: Move through the bench press unbroken or in 2 quick sets to maintain round consistency
Secondary Objective: Control breathing during the double unders to preserve grip and push the pace on the burpee pull-ups. The goal is to complete the Burpee Pull-Ups in under 1:00.
PRVN Recovery #5
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
