CrossFit – Tue, May 5
General Warm-Up
2:00 Cardio Choice
–
2 Sets:
:30 Jump Rope (Singles / Doubles / Practice)
(Slow and Controlled)
10 Alternating Scorpions (2 sec Pause in Stretch)
8/8 Single Leg Crossbody Romanian Deadlift
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows
Specific Movement Prep
or 30 Single Unders
(Tight Hollow to Arch Positions)
6 Dual Kettlebell Farmers Lunges @ Warm-Up Loads
20 Double Unders or 30 Single Unders
4 Jumping Pull-Ups (Controlled Eccentric) or 8 Ring Rows 2020 Tempo
4 Dual Kettlebell Farmers Lunges @ Working Loads
Then Transition to Specific Bar Muscle-Up Progression
2 Sets at working pace:
20 Double Unders
4 Dual Kettlebell Farmers Lunges @ working load
2 Bar Muscle-Ups / Banded Bar Muscle-Ups / Box Bar Muscle-Ups
Use this to confirm jump rope efficiency, kettlebell loading, and Bar Muscle-Up modification before “Spirit” begins.
For Time:
4 Sets
3:00 AMRAP / 1:00 Rest
80 Double Unders
24 Dual Kettlebell Farmers Lunges
Max Bar Muscle-Ups in Remaining Time
*The workout is over when 30 Bar Muscle-Ups are completed or the time cap is reached.
Time Cap: 16:00
Score = Time
Kettlebells: 2 x 53/35lb, 24/16kg
Goals: 10:30-16:00
Stimulus: High Skill Triplet / Grip Fatigue Management
RPE: 8/10
Primary Objective: Complete the buy-in (80 Double Unders + 24 Dual KB Farmers Lunges) by 2:15 on the clock each interval, leaving at least 45 seconds for Bar Muscle-Ups.
Secondary Objective: Manage grip fatigue across all four intervals. Prioritize quick lunge sets in the first two rounds and use the 1:00 rest intentionally to open the hands and recover.
Workout Strategy
“Spirit” rewards athletes who front-load the effort and manage the grip tax intelligently. The double unders should be fast and unbroken, this is not a movement where athletes should be tripping and resetting, so if the jump rope is inconsistent, take one planned break rather than multiple failed attempts. The Dual Kettlebell Farmers Lunges are the defining movement of each interval. Athletes who can push these fast and only one or two quick breaks in rounds one and two will arrive at the bar with more time and more gas. By rounds three and four, breaking the lunges into a few more quick sets may be the play, but avoid setting the bells down for longer than 3-5 seconds. When athletes reach the Bar Muscle-Ups / Pull-Ups, the goal is to work in chunks with sets of three to five in the early intervals, dropping to singles or doubles late if needed. The 30-rep completion goal means athletes need to be accumulating reps every interval, not just surviving the buy-in. Use the full 1:00 rest to shake the hands out, breathe, and approach the next interval with a clear plan rather than just jumping back on the rope.
Modifications / Adjustments
Double Unders: Single Unders (1.5:1 ratio) / Reduce rep count for athletes still developing consistency
Dual Kettlebell Farmers Lunges: Reduce load as first adjustment / Single Kettlebell Farmers Lunge alternating / Bodyweight Reverse Lunges
Bar Muscle-Ups: Banded Bar Muscle-Up / Box Bar Muscle-Up / Chest-to-Bar Pull-Ups / Kipping Pull-Ups / Ring Rows or Jumping Pull-Ups
Level 2:
4 Sets
3:00 AMRAP / 1:00 Rest
60 Double Unders
18 Dual Kettlebell Farmers Lunges
Max Chest-to-Bar Pull-Ups in Remaining Time
*The workout is over when 40 Chest-to-Bar Pull-Ups are completed or the time cap is reached.
Kettlebells: 2 x 53/35lb, 24/16kg
Level 1:
4 Sets
3:00 AMRAP / 1:00 Rest
120 Single Unders
18 Dual Kettlebell Farmers Lunges
Max Ring Rows in Remaining Time (Body @ 45 Degree Angle)
*The workout is complete when 60 Reps are completed or the time cap is reached.
Kettlebells: Reduce to a load that allows unbroken sets
Masters 55+:
4 Sets
3:00 AMRAP / 1:00 Rest
60 Double Unders
18 Dual Kettlebell Farmers Lunges
Max Banded Bar Muscle-Ups or Chest-to-Bar Pull-Ups in Remaining Time
*The workout is over when 20 BMU are completed or 30 Chest to Bar Pull-Ups are completed or the time cap is reached.
Kettlebells: 2 x 35/26lb, 16/12kg
Competitor:
4 Sets
3:00 AMRAP / 1:00 Rest
80 Double Unders
24 Dual Kettlebell Farmers Lunges
Max Bar Muscle-Ups in Remaining Time
*The workout is over when 40 Bar Muscle-Ups are completed or the time cap is reached.
Kettlebells: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
4 Sets
3:00 AMRAP / 1:00 Rest
80 Double Unders
24 Dual Dumbbell Farmers Lunges
Max Strict Pull-Ups
*The workout is complete when 40 Reps are completed or the time cap is reached.
Dumbbell: 50/35lb, 22.5/15kg
Big Class Notes: Stagger starts in 1:00 waves across intervals if bar space or kettlebells are limited. Athletes can also begin the interval on the kettlebell lunges to manage bar congestion at the start of each set.
We can also sub dumbbells for kettlebells, but kettlebells are preferred today.
For Completion:
12:00 AMRAP
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell(Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3-4 Sets:
16 Dual Kettlebell Gorilla Rows
10 Reverse Barbell Bicep Curls
:30 Weighted Wall Sit
