CrossFit – Mon, Jun 1
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
–
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
–
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
5 Front Squats
Loading: 75-80% of 1RM Front Squat, same load across all five sets.)
Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups
Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before “Bodhi” begins.
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Goals: 8+ Burpee Pull-Ups per set
Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10
Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.
Level 2:
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 35/25lb, 15/12kg
Level 1:
4 x 3:00 AMRAP (12:00 Continuous)
12/10 Calorie Row
10 Dual Dumbbell Box Step-Ups
Max Burpee Jumping Pull-Ups
Box Height: 20in (reduce to step height as needed)
Dumbbells: Load that allows controlled, continuous step-ups across all four windows
Masters 55+:
4 x 3:00 AMRAP (12:00 Continuous)
14/12 Calorie Row
12 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Chest to Bar Pull-Ups in Remaining Time
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Pull-Up Bar @ 6in Over Reach
Hotel Gym / Travel:
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Bike or 300m Run
14 Dual Dumbbell Box or Bench Step-Ups
Max Burpee Pull-Ups or Burpee to Target in Remaining Time
Dumbbells: Challenging load across all four windows
For Completion:
4 Sets
:30/:30 [Banded Shoulder Distraction](Banded Shoulder Distraction
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
