CrossFit - Thu, Jun 19 – CrossFit Sacrifice

CrossFit – Thu, Jun 19

General Prep

3 Sets: For Quality

1:00 Cardio Choice

:30 Wall Lean March

10 Knee Hug + Lunge and Twist

:30 Dead-Bugs

:30 Bird-Dogs

Primer

1x Through

10/7 Calorie Echo Bike

12 GHD Sit-Ups

200m Run

*Practice Flow of Workout and Structure of Delayed start for Class

“Hey Ya” (4 Rounds for reps)

Rx:
Every 6:00 x 4 Sets
18/13 Calorie Echo
20 GHD Sit-Ups
400m Run

Level 2 (Intermediate):
Every 6:00 x 4 Sets
15/11 Calorie Echo
15 GHD Sit-Ups
400m Run

Level 1 (Scaled):

15/11 Calorie Echo
15 PVC Pipe Sit Ups
300m Run

Rx+ (Elite):

Every 6:00 x 4 Sets

20/15 Calorie Echo

30 GHD Sit-Ups

400m Run

Goal: Sub 5:00 per set

Score: Average Time / Set

Stimulus: Mixed Monostructural Stamina / Midline Resilience

RPE: 8/10

Primary Objective: Hold consistent pacing across all 4 sets

Secondary Objective: Push the pace on the run while maintaining GHD quality and bike intensity

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

4 Sets: For Quality

10 Weighted Russian Twist (Over and Back = 1)

15 Seated Barbell Calf Raises

:30 Dual Kettlebell Front Rack Wall Sit

CrossFit – Thu, Jun 19