CrossFit – Sun, Apr 19

CrossFit – Sun, Apr 19

Warm-Up Flow (Checkmark)

General Prep

2 Sets: For Quality

5/5 Kettlebell Halos

5/5 Kettlebell Strict Press

5/5 Kettlebell Windmill

8 Kettlebell Cossack Squat + 8 Kettlebell Goblet Squat

5 Inchworm Push-Ups

5 Box Jumps

Specific Barbell Prep

5 Strict Press (Empty)

4 Strict Press @ 40%

3 Strict Press @ 45%

3 Strict Press @ 50%

Put working weight on the barbell

Specific Primer after Strict Press

2 Sets

1 Wall Walk

4 Goblet Squats

2 Burpee Box Jumps

Rest :30 b/t sets

Shoulder Press (Every 2:00 x 5 Sets
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 4 Reps)

Starting @ 55% for the set of 10 reps and then increasing incrementally by 5-10% over the course of 5 sets with the aim to end at 4 reps in the 75-80% range or around 8/10 RPE.

“Vulture” (8 Rounds for reps)

Every 2:00 x 8 Sets

2 Wall Walks

8 KB Goblet Squats

4 Burpee Box Jumps

Box Height: 24/20in

KB: 53/35lb, 24/16kg

Wall Walk: 10in

Score = Total Working Time (Logged as time/set)

Goal: Complete each set in 1:10-1:30, leaving :30-:50 of rest each round.

Primary Objective: Move through all three movements with consistent effort across all 8 sets. The two-minute window is tight, and its planned that way to keep the work to rest tight to focus on recovery in a small window.

Secondary Objective: Maintain wall walk quality as fatigue accumulates. The shoulders and midline will be taxed well before set 8. Brace hard, move with intention, and do not let the wall walk become sloppy as the goblet squats and burpee box jumps take their toll.

RPE: 8/10. Comfortably Hard

Stimulus: Gymnastics / Full Body Muscular Endurance

[Vulture: Level 2, Level 1, & Masters 55+] (8 Rounds for reps)

Level 2

Every 2:00 x 8 Sets

2 Wall Walk

8 KB Goblet Squats

4 Burpee Box Step-Ups

Box: 24/20in

KB: 44/26lb, 20/12kg

Wall Walk: 10in

—

Level 1

Every 2:00 x 8 Sets

1 Wall Walk

8 KB Goblet Squats

4 Burpees Box Step-Ups

Box: 24/20in

KB: 35/18lb, 16/8kg

Wall Walk: 30in

—

Masters 55+

Every 2:00 x 8 Sets

2 Wall Walks

8 KB Goblet Squats

4 Burpee Box Jumps (Step-Up Allowed)

Box: 24/20in

KB: 35/26lb, 16/12kg

Wall Walk: 20in

[Vulture: Competitor & Travel] (8 Rounds for reps)

Competitor:

Every 2:00 x 8 Sets

2 Wall Walks

8 KB Goblet Squats

4 Burpee Box Jumps

Box Height: 24/20in

KB: 53/35lb, 24/16kg

Wall Walk: 10in

—

Travel / Hotel

Every 2:00 x 8 Sets

2 Wall Walks or 4 Inchworm Push-Ups

8 DB Goblet Squats

4 Burpee Broad Jumps

Dumbbell: 50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories (Checkmark)

For Quality:

3-4 Sets

18 Incline Top Down Alternating Dumbbell Bench

10/10 Half Kneeling KB Rotational Lift

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