CrossFit - Sun, Jun 15 – CrossFit Sacrifice

CrossFit – Sun, Jun 15

Mobility Openers

10/10 Quadruped Adductor Hip Rocks

:30/:30 Pigeon Stretch

:30/:30 Couch Stretch

General Prep + Activation

3 Sets: For Quality

1:00-:45-:30 Bike

10 Bootstrap Squats

10/10 Single Leg Glute Bridge

:30 Feet Elevated Glute Bridge Hold

“Residual Self-Image” (5 Rounds for reps)

For Max Effort

Every 4:00 x 5 Sets

:30 Wall Sit

20 Air Squats

10/7 Calorie Echo Bike Sprint

Goal: Complete each Bike Sprint in under 30 seconds, Total Working Time per interval to under 1:45.

Stimulus: Leg fatigue into anaerobic sprint effort

RPE: 9/10, Lactate Endurance

Primary Objective: Maintain max output on the Echo Bike each round despite building leg fatigue

Secondary Objective: Maintain quality positions in the Wall Sit and Air Squat to keep the quality high for this workout.

[Residual Self Image: Levels} (5 Rounds for reps)

Level 2:
As prescribed

Level 1:
For Max Effort
Every 4:00 x 5 Sets
:25 Wall Sit
15 Air Squats
8/6 Calorie Echo Bike Sprint

Masters 55+:
As prescribed

Competitor:
For Max Effort
Every 4:00 x 5 Sets
:30 Wall Sit
15 Goblet Squats
12/9 Calorie Echo Bike Sprint

Kettlebell: 53/35lb, 24/16kg

Travel / Hotel:
For Max Effort
Every 4:00 x 5 Sets
:30 Wall Sit
20 Air Squats
5 Broad Jumps for Distance

Finisher (Checkmark)

4 Sets: For Quality

:30 Nose to Wall Handstand Hold

:20/:20 Side Star Plank

10-12 Ring Hamstring Curls

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

CrossFit – Sun, Jun 15