CrossFit – Sun, May 17
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:
12 Alternating Box Step-Ups
10 Alternating Cossack Squats
8 Kettlebell Deadlifts
8 Goblet Reverse Lunges
8 Ice Skater Hops
Specific Prep
10 Barbell Upright Rows
:20 Barbell Behind the Neck Elbow Punch Throughs
5/5 Empty Barbell Front Rack Step-Ups
3/3 Barbell Front Rack Step-Ups @ light loads
3/3 Barbell Front Rack Step-Ups @ moderate to working loads
–
Then Get into Strength Piece
4 Sets:
5/5 Barbell Front Rack Step-Ups
Load: Choice
Suggested Loading: 95-115lb (43-52kg) / 65-75lb (30-34kg)
The focus of this piece is single-leg drive with an upright front rack position on every rep. Athletes should establish elbow height and midline tension before stepping up, drive fully through the front heel to stand, and control the descent before the next rep begins. Load selection should reflect a weight that is challenging for the positional demands without compromising the front rack or creating a forward lean through the rep.
Modifications:
Level 1: Goblet Step-Ups with a dumbbell or kettlebell at a manageable load, maintaining the same upright torso and full single-leg drive standard
Hotel Gym / Travel: 4 Sets of 5/5 Dual Dumbbell Front Rack Step-Ups or Single Dumbbell Goblet Step-Ups using a chair, bench, or sturdy elevated surface at a challenging but technically sound load
2 Rounds at Working Pace:
12 Air Squats
8 KB Sumo Deadlift High Pull
2 Shuttle Runs
Use this to dial in round pacing, kettlebell height and hip extension standard, and shuttle run turn speed before “Raichu’s Volt Switch” begins.
For Reps:
3 Sets x 4:00 AMRAP / 2:00 Rest
24 Air Squats
16 Kettlebell Sumo Deadlift High Pull
8 Shuttle Runs
Shuttle Run: 25/25ft (7.5/7.5m)
Kettlebell: 53/35lb, 24/16kg
Score = Total Reps Across All 3 Sets
Goals: 1+ Rounds per set (50+ Reps per set)
Stimulus: Posterior Chain and Leg Stamina
RPE: 8/10
Primary Objective: Match or exceed your rep count from set one across all three intervals, establishing a controlled pace from the first rep and sustaining it through each 4:00 window.
Secondary Objective: Keep all movements unbroken within each round, using the transition between movements rather than rest mid-set to manage effort.
Level 2:
3 Sets x 4:00 AMRAP / 2:00 Rest
20 Air Squats
12 Kettlebell Sumo Deadlift High Pull
6 Shuttle Runs
Kettlebell: 44/26lb, 20/12kg
Level 1:
3 Sets x 4:00 AMRAP / 2:00 Rest
16 Air Squats
10 Kettlebell Sumo Deadlift High Pull
4 Shuttle Runs
Kettlebell: 35/18lb, 16/8kg
Masters 55+:
3 Sets x 4:00 AMRAP / 2:00 Rest
20 Air Squats
12 Kettlebell Sumo Deadlift High Pull
6 Shuttle Runs
Kettlebell: 44/26lb, 20/12kg
Competitor:
3 Sets x 4:00 AMRAP / 2:00 Rest
24 Air Squats
16 Kettlebell Sumo Deadlift High Pull
8 Shuttle Runs
Kettlebell: 70/53lb, 32/24kg
Goal: 2+ Rounds per set. Effort should be at 9/10 each window with the rest used to reset fully.
Hotel Gym / Travel:
3 Sets x 4:00 AMRAP / 2:00 Rest
24 Air Squats
16 Dual Dumbbell Sumo Deadlift High Pull
200m Run
Dumbbell: Choice (suggested @ 35/25lb, 15/12kg per hand)
For Quality:
3 Sets
6 Jefferson Curl(5050 tempo)
1:00 Ankle Dorsiflexion Rocker / side
6/side 90-90 HIp Switch w/ Fold
Intent: Intent: Reset and deload the spine and hips.
For Quality:
3 Sets:
10/10 Staggered Stance Dual Dumbbell Romanian Deadlift
:35 Weighted Sorenson Hold
:60 Weighted Plank
