CrossFit - Sat, Jun 14 – CrossFit Sacrifice

CrossFit – Sat, Jun 14

General Prep

2 Sets:

200m Run

10 Cossack Squats

5/5 World’s Greatest Stretch

10 Hollow Rocks

:10 Hollow Hold

Burpee Number Game (Group ~5 minutes)

1 = Standing

2 = Top of Plank

3 = Bottom of Push-Up

4 = Feet to Outside of Hands

5 = Jump

As an examples

3+5 = Full Burpee

2+3+2 = Push-Up

4+5 = Squat Jump

2+1 = Up Down

Specific Primer & Skill Prep

2 Sets

8 Abmat Sit-Ups

6 Dumbbell Walking Lunges, R1 @ Moderate Load , R2 @ Working Load

6 Line Facing Burpees

“Zion Uprising” (Time)

5 Rounds for Time, As waterfall in teams of 3-4

30 Abmat Sit-Ups

50ft (15m) Dumbbell Walking Lunges

200m Run

15 Line Facing Burpees

This will be done as a team of 3 or 4 partners depending on class numbers and size.

Dumbbell: 50/35lb, 22.5/15kg

Time Cap: 30 minutes

Goal: Complete in 20-25min of Total Running Time

Stimulus: Steady team conditioning with core, legs, and aerobic pacing under fatigue

RPE: 7.5/10

Primary Objective: Maintain consistent pacing on run and lunges to avoid bottlenecks and maximize team flow

Secondary Objective: Keep core and burpee movement quality high, tight transitions will save time overall

[Zion Uprising: Levels] (Time)

Level 2:
5 Rounds for Time, As waterfall in teams of 3-4
25 Abmat Sit-Ups
50ft (15m) Dumbbell Walking Lunges
200m Run
12 Line Facing Burpees

This will be done as a team of 3 or 4 partners depending on class numbers and size.

Dumbbell: 35/25lb, 15/12kg

Level 1:
5 Rounds for Time, As waterfall in teams of 3-4
20 Abmat Sit-Ups
50ft (15m) Walking Lunges
200m Run
12 Line Facing Burpees

This will be done as a team of 3 or 4 partners depending on class numbers and size.

Masters 55+:
5 Rounds for Time, As waterfall in teams of 3-4
25 Abmat Sit-Ups
50ft (15m) Dumbbell Walking Lunges
200m Run
12 Line Facing Burpees

This will be done as a team of 3 or 4 partners depending on class numbers and size.

Dumbbell: 30/20lb, 14/9kg

Competitor:
5 Rounds for Time, As waterfall in teams of 3-4
25 GHD Sit-Ups
50ft (15m) Dumbbell Walking Lunges
200m Run
20 Line Facing Burpees

This will be done as a team of 3 or 4 partners depending on class numbers and size.

Dumbbell: 70/50lb, 32/22.5kg

Travel /Hotel Gym : Solo
5 Rounds for Time
30 Sit-Ups
50ft (15m) Dumbbell Walking Lunges
200m Run
15 Line Facing Burpees

Dumbbell: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories (Checkmark)

4 Sets: For Quality

10/10 Half Kneeling Paloff Press

:20/:20 Single Kettlebell Front Rack March

CrossFit – Sat, Jun 14