CrossFit – Wed, May 13
Get fired up and ready to conquer Murph on Friday, May 22nd! Hero Week is going to be an extraordinary experience, and we want you to bring your friends and family along to soak in the incredible energy and excitement that will be radiating all week long. To crown this unforgettable week, we will be hosting an epic BBQ on Friday, May 22nd, igniting the grills at 0930 -this is going to be a phenomenal celebration you absolutely will not want to miss! CrossFit Sacrifice Team
General Warm-Up
2 Sets: For Quality
:30 Jump Rope
10 Kettlebell Deadlifts
10 Hollow Rocks
10 Sit-Ups
Specific Prep
6 Empty Barbell Romanian Deadlifts
4 Box Jumps
4 Deadlifts @ 40%
4 Box Jumps
4 Deadlifts @ 50%
4 Box Jumps
—
Then, build to 65% for working sets
For Time:
Every 3:00 x 4 Sets:
10 Box Jumps (Step Down)
5 Deadlifts
Box: 30/24in
Barbell: 75% of 1RM Deadlift
Score = Total Time Including Rest
The intent of this piece is to move with urgency and technical consistency across all four sets. The box jumps demand explosiveness and reinforce the hip extension pattern; athletes should step down deliberately and transition immediately to the barbell. All five deadlift reps should be smooth, braced, and complete before the athlete rests. The 3:00 interval keeps effort honest because the score reflects how efficiently athletes move, not just whether they completed the sets.
Modifications:
Level 2: Barbell: 70%, Box Height @ 24/20in
Level 1: Barbell: Choice @ 7 RPE (Possible Adjustment to RDL) , Step-Ups for Box Jumps
Hotel Gym / Travel: Every 3:00 x 4 Sets: 10 Broad Jumps + 10 Dual Dumbbell Romanian Deadlifts at a challenging load, maintaining the same urgency and transition standard
15-10-5 Double-Unders (or 25-20-15 Single-Unders)
*5 Abmat Sit-Ups each set
Focus on smooth transitions and getting right back into the Double-Unders after each sit-up set. Use this to confirm rope timing, unbroken set targets, and transition speed before “Annie” begins.
Double-unders
Sit-ups
Goals: 5:30-7:30
Stimulus: Midline Capacity
RPE: 8/10
Primary Objective: Keep the Double-Unders in unbroken sets for as long as possible, and respond to any missed reps with an immediate reset rather than a rest.
Secondary Objective: Maintain near-unbroken Abmat Sit-Up sets across all five rounds.
Level 2:
For Time:
50-40-30-20-10 or (75-60-45-30-15 Single Unders)
Double-Unders
Abmat Sit-Ups
Level 1:
For Time:
75-60-45-30-15 Single-Unders
40-30-20-10-10 Abmat Sit-Ups
Masters 55+:
For Time:
50-40-30-20-10 or (75-60-45-30-15 Single Unders)
Double-Unders
Abmat Sit-Ups
Competitor:
For Time:
50-40-30-20-10
Double-Unders
Abmat Sit-Ups
Chase sub-5:00. Unbroken sets on both movements are the standard.
Hotel Gym / Travel:
For Time:
50-40-30-20-10 or (75-60-45-30-15 Single Unders)
Double-Unders (Line Hops if neccessary)
Abmat Sit-Ups or V-Ups
For Quality:
3 Sets
1:00/side Elevated Calf Stretch (straight + bent knee)
:45/side Half Kneeling Dorsiflexionn w/ Loaded Rock
6/side Single Leg Balance Drill(:03 hold)
Intent: Restore ankle mobility and foot intrinsic control after high-rep jumping, running, or pulling work.
