CrossFit – Mon, May 18
2:00 Cardio Choice
–
2 Sets
10 Banded Pass Throughs
5 Inchworm-Ups
5/5 World’s Greatest Stretch
8 Scapular Pull-Ups
Specific Prep
10 Empty Barbell Bench Press
– Focus on lat engagement, pulling the barbell apart through the hands and rooting through the feet while flexing the glutes.
– Then start the build to the 1RM for the day.
Ideal jumps: 5 reps at 50%, 3 reps at 60%, 3 reps at 70%, 1 rep at 75%, then singles climbing from 80% upward to a true 1RM. Rest should increase progressively as loads increase, with 2 to 3 minutes between singles above 85%.
Modifications:
Level 1: Close Grip Bench Press / Floor Press / Dumbbell Bench Press at a challenging and technically sound load
Hotel Gym / Travel: Take 15:00 to build to a heavy set of 3 Dumbbell Bench Press or Dumbbell Floor Press for the day
2/2 Single Arm Devils Press at warm-up loads
2 Lateral Burpees over the Dumbbell
5 Elevator Kip Swings to Chin Over the Bar Pull-Ups
–
2/2 Single Arm Devils Press at warm-up loads
2 Lateral Burpees over the Dumbbell
5 Pull-Ups building to working modification for the day: Chest to Bar Pull-Ups, Chin Over the Bar Pull-Ups, or a Banded Pull-Up, Jumping, or Ring Row option
Use this to confirm dumbbell load, burpee footwork, and pull-up standard before “The Devil Wears Prada” begins.
For Rounds + Reps
10:00 AMRAP
2-4-6-8-10
Single Arm Devils Press
Lateral Burpees over the Dumbbell
10 Chest to Bar Pull-Ups Each Round
Dumbbell: 50/35lb, 22/15kg
Score = Rounds + Reps
Goals: 125+ Reps (6+ Rounds)
Stimulus: Upper Body Interference / Muscular Endurance
RPE: 9/10
Primary Objective: Move through the first three rounds unbroken and establish a sustainable rhythm on the pull-ups before the ladder climbs into the higher rep sets, protecting enough shoulder and pulling capacity to keep moving in the final two to three minutes.
Secondary Objective: Keep transitions between movements sharp throughout the entire 10:00, using the Lateral Burpees as a controlled reset for the grip between movements while still pushing the pace.
Level 2:
10:00 AMRAP
2-4-6-8-10
Single Arm Devils Press
Lateral Burpees over the Dumbbell
10 Chin Over the Bar Pull-Ups Each Round
Dumbbell: 35/25lb, 15/12kg
Level 1:
10:00 AMRAP
2-4-6-8-10
Single Arm Dumbbell Snatch
Lateral Burpees over the Dumbbell
8 Banded Pull-Ups or Ring Rows Each Round
Dumbbell: Light to moderate load, choice
Masters 55+:
10:00 AMRAP
2-4-6-8-10
Single Arm Devils Press
Lateral Burpees over the Dumbbell
8 Chin Over the Bar Pull-Ups
Dumbbell: 30/20lb, 14/9kg
Competitor:
10:00 AMRAP
2-4-6-8-10
Devils Press
Lateral Burpees over the Dumbbells
12 Chest to Bar Pull-Ups Each Round
Dumbbells: 2 x 50/35lb, 22/15kg
Hotel Gym / Travel:
10:00 AMRAP
2-4-6-8-10
Single Arm Devils Press
Lateral Burpees over the Dumbbell
10 Dumbbell Bent Over Rows Each
Dumbbells: Choice at moderate to challenging load
For Quality:
3 Sets
:45/side Scorpion Stretch
5/side Side Lying Windmills
Intent: Decompress the chest, shoulders, and thoracic spine after significant pressing, pulling, and overhead volume.
For Quality:
3 Sets:
100ft (30m) Sandbag Bear Hug Carry
