CrossFit - Fri, Jun 27 – CrossFit Sacrifice

CrossFit – Fri, Jun 27

General Prep

2 Sets: For Quality

:30 Echo Bike

:20/:20 Samson Stretch

10 Ring Rows or 6/6 Single Arm Ring Row

5 Push-Ups into Down Dog

Specific Barbell Prep

2 Sets: For Quality

3 Strict Press

3 Push Press

3 Split Jerks (footwork focus, no load)…

Pause in the catch for 1-2 sec each rep

—

Then, build to 65% for working weight on the Split Jerk

Split Jerk (Every 90 sec x 6 Sets
Set 1: 2 Reps @ 65%
Set 2: 2 Reps @ 70%
Set 3: 2 Reps @ 70%
Set 4: 2 Reps @ 75%
Set 5: 2 Reps @ 75%
Set 6: 2 Reps @ 80%)

Goal: Technical Proficiency

Do not exceed 80% today

Stimulus: Technique / Speed Strength and Power

“Biscuits and Gravy” (5 Rounds for reps)

15:00 EMOM

minute 1: 15/11 Calorie Echo Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: Max Strict Pull-Ups

Dumbbells: 50/35lb, 22.5/15kg

Goal: 10/8 + Pull-Ups Each Set

Score: Total Strict Pull-Ups

Stimulus: Upper Body Strength-Endurance / Pull + Push Volume

RPE: 8.5/10

Primary Objective: Accumulate high-quality strict pull-ups under upper body fatigue

Secondary Objective: Maintain unbroken bench press sets and finish the Bike in under 50 seconds per set.

[Biscuits and Gravy: Levels] (5 Rounds for reps)

15:00 EMOM
minute 1: 12/9 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Pull-Ups

Dumbbells: 35/25lb, 15/12kg

Level 1:
15:00 EMOM
minute 1: 9/7 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Banded Pull-Ups

Dumbbells: 25/15lb, 12/7kg

Masters 55+:
15:00 EMOM
minute 1: 12/9 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Pull-Ups

Dumbbells: 30/20lb, 14/9kg

Competitor:
15:00 EMOM
minute 1: 18/13 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Pull-Ups

Dumbbells: 70/50lb, 32/22.5kg

Travel / Hotel:
As prescribed, sub any machine for the Echo Bike

Big Class Option

Start Athletes on 1:00 Delay
or
20:00 EMOM
minute 1: 15/11 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Pull-Ups
Minute 4: Rest

Dumbbells: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #2

1:00 Child’s 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)

3 Sets: For Quality

5/5 Low Ring T-Outs + V-Outs

10 Feet Elevated Ring Rows