CrossFit – Fri, May 15
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
1:00 Cardio Choice (easy pace)
10 Alternating Overhead Lat / Tricep Stretch
10 Alternating Scorpions
10 Glute Bridges
:20 Extended Reverse Plank Bridge
8 Tempo Air Squats (3 sec descent)
:20/:20 Worlds Greatest Stretch
Specific Back Squat Prep
3 Sets: Building to Working Load
5 Back Squats @ 40%
5 Back Squats @ 55%
3 Back Squats @ 65%
3 Back Squats @ 70-75%
3 Back Squats
% of 1RM Back Squat
Working Load: 80%)
This is the final primer before next week’s 1RM Back Squat. These sets are meant to be strong and technically sharp, not maximal. The volume and loading are intentionally manageable. Braced midline, consistent depth, and a powerful drive out of the hole are the priorities on every rep. Athletes should finish all four sets feeling primed and confident, not fatigued.
Modifications:
Level 1: Every 2:00 x 4 Sets: 5 Back Squats at a load that allows full depth and clean mechanics across all four sets, building slightly across the window if positions are strong
Hotel Gym / Travel: Every 2:00 x 4 Sets: 5 Dual Dumbbell Goblet Squats or Dual Dumbbell Front Squats at a challenging load, maintaining the same technical priorities of braced midline and consistent depth
2 Set @ Empty Barbell
6 Tall Muscle Cleans
6 Front Squats
6 Strict Press
6 Back Squats
–
Add Loads to Barbell
–
2 Sets at working pace:
250m Row (focus on smooth, controlled effort)
5 Power Cleans @ conditioning barbell load
3 Front Squats @ conditioning barbell load
3 Shoulder to Overhead @ conditioning barbell load
3 Back Squats @ conditioning barbell load
3 Shoulder to Overhead @ conditioning barbell load
Use this to confirm Row pacing, barbell load, and complex sequence before “Flare Blitz” begins.
For Reps
4 Sets:
3:00 AMRAP / 1:00 Rest
24/18 Calorie Row
AMRAP in Remaining Time:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
3 Back Squats
3 Shoulder to Overhead
Barbell: 155/105lb, 70/48kg
Score = Total Reps Across All 4 Sets
Goals: 1+ Rounds Per Set (21+ Reps)
Stimulus: Leg Stamina / Fatigued Barbell Cycling
RPE: 9/10
Primary Objective: Complete the Row in sub 1:30 each set, arriving at the barbell with at least 1:20 remaining to cycle through the complex.
Secondary Objective: Hold consistent rep totals across all four sets, using Row pacing and barbell strategy from set one to protect output in sets three and four.
Level 2:
4 Sets:
3:00 AMRAP / 1:00 Rest
20/16 Calorie Row
AMRAP in Remaining Time:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
3 Back Squats
3 Shoulder to Overhead
Barbell: 135/95lb, 61/43kg
Level 1:
4 Sets:
3:00 AMRAP / 1:00 Rest
16/12 Calorie Row
AMRAP in Remaining Time:
3 Hang Power Cleans
3 Front Squats
3 Shoulder to Overhead
3 Back Squats
3 Shoulder to Overhead
Barbell: Choice
Masters 55+:
4 Sets:
3:00 AMRAP / 1:00 Rest
18/14 Calorie Row
AMRAP in Remaining Time:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
3 Back Squats
3 Shoulder to Overhead
Barbell: 95/65lb, 43/30kg
Competitor:
4 Sets:
3:00 AMRAP / 1:00 Rest
24/18 Calorie Row
AMRAP in Remaining Time:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
3 Back Squats
3 Shoulder to Overhead
Barbell: 185/125lb, 84/57kg
Chase 1+ complete rounds per set on the barbell. Row should be completed in sub-1:15
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP / 1:00 Rest
:90 Bike or :60 Run
AMRAP in Remaining Time:
3 Dual Dumbbell Power Cleans
3 Dual Dumbbell Front Squats
3 Dual Dumbbell Push Press
3 Dual Dumbbell Back Squats (from shoulder rack position)
3 Dual Dumbbell Push Press
Dumbbells: Choice at challenging load
For Quality: 3 Sets
:45/side Couch Stretchw/ Posterior Tilt
6/side Lateral Squat Stretch w/ Pause at Bottom (3 sec)
1:00 Supine Figure Four / side
Intent: Decompress the hip flexors and lateral hip after high-volume squat and hinge work.
