CrossFit – Sun, Apr 12
General Warm-Up
2:00 Cardio Choice
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2 Sets:
10 Alternating Scorpions
20 Bear Plank Shoulder Taps
10 Deep Lunge Mountain Climbers
:20 Extended Plank Reverse Bridge
:30 Glute Bridge Hold
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2 Sets:
8 No-Jump Burpees
5 Pike Push-Ups
8 Dumbbell Romanian Deadlifts
5 Dumbbell Hang Power Cleans
4 Alt Box Step-Ups + 4 Box Jumps (Step-Down)
Specific Prep
2 Sets: Building to working loads
5 Dual Dumbbell Hang Muscle Cleans
5 Dual Dumbbell Power Cleans
3 Burpee Box Jump Overs at working height
5 Push-Ups
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Confirm dumbbell load, box height, and push-up standard before the primer begins.
Specific Primer / Before Starting
2 Controlled Sets: At working loads
5 Push-Ups
3 Burpee Box Jump Overs
5 Dual Dumbbell Power Cleans
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Rest 1:30 between sets
Use this to dial in the dumbbell turnover and front rack catch, burpee box jump over rhythm, and push-up tension before the clock starts on “Great White.” Athletes should leave the primer feeling sharp and ready — not pre-fatigued going into a 20-minute grind.
20:00 AMRAP
10 Push-Ups
5 Burpee Box Jump Overs
10 Dual Dumbbell Power Cleans
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Goal: 8-12 Rounds
Stimulus: Muscular Endurance / Murph Prep (Push-Up + Burpee sequence for volume)
RPE: 7.5/10
Primary Objective: Manage the push-ups across the full 20 minutes. Break them from round one, small consistent sets now will outlast unbroken sets that collapse by minute 10. This is Murph prep. Learn to pace the push-up. Think quick sets of 5, as that will be 5+5 + 5 Burpee Box Jumps and that volume builds fast.
Secondary Objective: Keep a steady, honest effort across all three movements. This is a Sunday workout at the end of a full training week. Controlled and consistent beats aggressive and blown up by minute 12.
Level 2
20:00 AMRAP
10 Push-Ups
5 Burpee Box Jump Overs
10 Dual Dumbbell Power Cleans
Dumbbells: 2 x 35/25lb, 15/12kg
Box Height: 24/20in
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Level 1
20:00 AMRAP
10 Box Elevated Push-Ups
5 Burpee Box Step-Overs
10 Dual Dumbbell Power Cleans
Box Height: 24/20in
Dumbbells: 2 x 25/15lb, 12/7kg
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Masters 55+
20:00 AMRAP
10 Push-Ups
5 Burpee Box Jump Overs
10 Dual Dumbbell Power Cleans
Box Height: 20in
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor
20:00 AMRAP
10 Deficit Push-Ups
5 Burpee Box Jump Overs
10 Dual Dumbbell Power Cleans
Box Height: 30/24in
Dumbbells: 2 x 70/50lb, 32/22.5kg
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Travel / Hotel
20:00 AMRAP
10 Push-Ups
5 Burpees over Dumbbells
10 Dual Dumbbell Power Cleans
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
For Quality
4 Sets:
10/10 Staggered Stance Dual Kettlebell RDL
:20-:30 Tall Kneeling Dual Kettlebell Overhead Hold , For Load
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
