CrossFit – Tue, May 12
General Warm-Up
2 Sets: For Quality
1:00 Cardio Choice
10 Scapular Push-Ups + 10 Plank Shoulder Taps
6/6 Single Arm Rotational Ring Rows
10 Ring V-Outs
Specific Prep
3 Sets: Building to Working Loads
3 Bench Press 40-50-60%
Set 1: 5 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 2 Reps @ 85%
Set 5: Max Reps @ 85%
% of 1RM Bench Press
Goal on Max Set: 5+ Reps)
Modifications:
Level 1: Every 2:00 x 5 Sets: 5-5-5-5-Max Reps at a load that challenges but allows full range of motion and clean bar path on every rep
Shoulder Impingement: Adjust grip width first to find a pain-free pressing position; if grip adjustment is insufficient, substitute Floor Press or Dumbbell Bench Press to limit range of motion and reduce impingement stress
Shoulder Pain / Discomfort: Landmine Press, maintaining the same set and rep structure with a load that allows strong pressing mechanics throughout
Hotel Gym / Travel: Every 2:00 x 5 Sets: Dumbbell Bench Press or Floor Press using the same descending rep structure, building in load across all five sets
2 Sets at working pace:
6 Wall Balls @ working load
6 Elevator Kip Swings (building toward chin over bar)
6 Wall Balls @ working load
then
4 Pull-Ups
5/4 Push-Ups
4 Wall Balls @ working load
Use this to confirm Pull-Up standard, Push-Up mechanics, and Wall Ball target height before “Lucario’s Aura Sphere” begins.
For Reps:
15:00 AMRAP
Unbroken Pull-Up Set
20/15 Push-Ups
Unbroken Wall Ball Set
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score = Total Reps
Goals: 250-350 Reps
Stimulus: Murph Prep / Muscular Endurance / Strategy
RPE: 8/10
Primary Objective: Identify a repeatable unbroken set size for Pull-Ups and Wall Balls before the clock starts and protect that number across all 15 minutes, keeping every set unbroken as prescribed.
Secondary Objective: Manage the Push-Ups strategically as the fixed anchor of each round, using intentional breaks where needed to arrive at the Wall Balls with enough shoulder and leg capacity to stay unbroken.
Level 2:
15:00 AMRAP
Unbroken Pull-Up Set
15/10 Push-Ups
Unbroken Wall Ball Set
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Level 1:
15:00 AMRAP
10 Ring Rows
10 Push-Ups (from knees if needed)
10 Wall Balls
Wall Ball: 14/10lb, 6/4kg, 10/9ft
Masters 55+:
15:00 AMRAP
Unbroken Pull-Up Set
15/10 Push-Ups
Unbroken Wall Ball Set
Wall Ball: 14/10lb, 6/4kg, 10/9ft
Competitor:
15:00 AMRAP
Unbroken Chest-to-Bar Pull-Up Set
20/15 Push-Ups
Unbroken Wall Ball Set
Wall Ball: 30/20lb, 14/9kg, 10/9ft
Hotel Gym / Travel:
15:00 AMRAP
Unbroken Dual Dumbbell Bent-Over Row Set
20/15 Push-Ups
Unbroken Dual Dumbbell Thruster Set
Dumbbell: Choice (suggested @ 35/25lb, 15/12kg)
For Quality: 3 Sets
:45/side Rack Lat Stretch
6/side Wall Slide w/ Posterior Tilt
:45 Puppy Pose Hold
Intent: Decompress the shoulder girdle and restore lat length after pulling or overhead volume.
For Quality:
5 Sets:
10 Behind the Neck Strict Press @ 50-55% of 1RM Strict Press
Stepped Ring Row Burnout (RPE 8 each position, 2-3 reps in the tank)
On the Stepped Ring Row Burnout, rings must contact the chest on every rep, the midline stays rigid throughout, and athletes stop each position with 2-3 reps still available. Watch the video demo before beginning.
