CrossFit – Thu, Apr 2
General Prep
2:00 Row
–
3 Sets:
5 Inchworm to Hollow Hold
10 Deep Lunge Mountain Climbers
10 Alternating Box Step-Ups
8 Scapular Pull-Ups
4 Strict Knee Raises
–
Then Touch on Bar Kip Swings, Knees to Chest and L-Hang and Get into the 8:00 Gymnastics Skill / Strength Session
Specific Prep and Primer for Conditioning
200/150m Row
3-5 Toes to Bar or Modification
3-5 Burpees to Plate
3-5 Toes to Bar or Modification
In 8:00 minutes Complete
4 Sets:
8 Bar Kip Swings
:10 Tuck L-Hang
Rest as needed b/t sets
Then Rest 4:00 and Complete the Workout
Every 14:00 x 2 Sets
1000/900m Row
25 Toes to Bar
50 Burpees to Plate
25 Toes to Bar
Plate: 45lb, 20kg
Score = Sum Total Time (Record Both Times)
Goal: Sub 12:00 Each Set
RPE: 8.5-9/10
Stimulus: Aerobic Capacity / Midline Endurance
Primary Objective: Hold consistent row pacing across both sets.
Secondary Objective: Break the toes to bar into planned sets from the first rep, not after failure.
Level 2
Every 14:00 x 2 Sets
1000/900m Row
20 Toes to Bar
40 Burpees to Plate
20 Toes to Bar
—
Level 1
Every 14:00 x 2 Sets
800/700m Row
15 Kipping Knee Raises
30 Burpees to Plate
15 Kipping Knee Raises
—
Masters 55+
Every 14:00 x 2 Sets
1000/900m Row
15 Toes to Bar
30 Burpees to Plate
15 Toes to Bar
Competitor
Every 14:00 x 2 Sets
1000/900m Row
30 Toes to Bar
60 Burpees to Plate
30 Toes to Bar
—
Travel/Hotel
Every 14:00 x 2 Sets
1000m Run
25 V-Ups
50 Burpees to Plate
25 V-Ups
PRVN Mobility #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
For Quality
4 Sets:
10/10 Half Kneeling Paloff Press with Rotation
100ft (30m) Sandbag Bear Hug Carry, For Load
