CrossFit - Tue, Jun 16 – CrossFit Sacrifice

01JAN, 1900

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CrossFit – Tue, Jun 16

Warm-Up Flow

General Warm-Up

3 Rounds

400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

12/12 Leg Swings

10/10 Fire Hydrants

10m A-Skips + 10m B-Skips

Primer

2 Sets:

200m Run at goal pace

10/8 Calorie Row or Echo at working pace

Use this to confirm machine pacing and run rhythm before “Catch Me If You Can” begins.

“Catch Me If You Can” (2 Rounds for reps)

For Time:

Every 15:00 x 2 Sets

800m Run

40/30 Calorie Echo Bike or Row

400m Run

40/30 Calorie Row or Echo Bike

200m Run

Score = Total Time

Goal: 11:00-13:00 per set

Stimulus: Aerobic Power, Sustained Running Output

RPE: 9/10

Primary Objective: Complete all running segments at close to goal 5k run pace across both sets.

Secondary Objective: The second set should be the fastest set, using Set 1 as a pacing reference and Set 2 as the true effort.

[Catch Me If You Can: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)

Level 2:

600m Run

30/22 Calorie Echo or Row

400m Run

30/22 Calorie Row or Echo

200m Run

Level 1:

400m Run

20/15 Calorie Echo or Row

400m Run

20/15 Calorie Row or Echo

200m Run

Masters 55+:

600m Run

25/18 Calorie Echo or Row

400m Run

25/18 Calorie Row or Echo

200m Run

[Catch Me If You Can: Competitor & Travel] (2 Rounds for reps)

Competitor:

800m Run

50/35 Calorie Echo Bike or Row

400m Run

50/35 Calorie Row or Echo Bike

200m Run

Hotel Gym / Travel:

800m Run

40 Calorie Bike or Ski

400m Run

40 Calorie Ski or Bike

200m Run

PRVN Reset

For Quality

3 Sets:

:30 Frog Pose

25ft/7.5m Duck Walk

:30/:30 Foam Roll Calves

5/5 Banded Ankle Eversions

Optional Accessories (Checkmark)

For Quality

3 Sets:

15/15 Banded Terminal Knee Extensions

:15/:15 Calf Raise Iso Push with Single Leg Lift

10/10 Banded Psoas March

Upcoming classes

CrossFitSunday, 8:00 am - 9:00 amSunday Funday at Home WOD!
CrossFit - Sun, Jun 21

Warm-Up Flow
1:00 Echo Bike or Run
2x
5 Dual Dumbbell Sumo Deadlift
5 Dual Dumbbell Upright Rows
5 Dual Dumbbell Strict Press
5 Strict Knees to Chest
5/5 Single Arm Rotational Ring Rows
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups

Specific Prep
2 x
3 Shuttle Runs (Practice Turn and Stay Low)
3 Devils Press @ Warm-Up Loads
6 GHD Sit-Ups or 6 V-Ups
3 Strict Pull-Ups or 6 Supine Grip Ring Rows
9/7 Calorie Echo Bike
Gymnastic Skill: Rope Climbs
Spend time practicing the J-Hook footwork using the box seat method, or stand and cut the rope and just stand on the feet with hands staying in the same position. The goal is to find a sustainable modification for each athlete, whether that is a shorter distance on the rope, a solid J-Hook and stand hold, or moving to pull to stands for the workout. Every athlete should leave this block knowing exactly what they are doing in the EMOM.

Modifications:
Level 1: J-Hook + Stand and Hold / Pull to Stands / shorter rope distance
Hotel Gym / Travel: 3 Strict Chin-Ups in place of each rope climb
Primer
2 Sets at Working Loads and Modifications
1 Rope Climb or Modification
2 Shuttle Runs
3 Devils Press
6 GHD Sit-Ups or 6 V-Ups
Rest as needed between sets.

Use this to confirm rope climb modification and dumbbell load before "The Revenant" begins.
"The Revenant" (AMRAP - Rounds)
20:00 EMOM
Minute 1: 3/2 Rope Climbs
Minute 2: 6 Devils Press
Minute 3: 12/9 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 18 GHD Sit-Ups or 18 V-Ups

Rope Climb: 15ft (4.5m)
Shuttle Run: 25/25ft (7.5/7.5m)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Score = Rounds Completed (20 Total)
Goals: Complete All 20 Rounds (20 Minutes)
Stimulus: Midline / Grip Conditioning
RPE: 7.5/10

Primary Objective: Complete all prescribed reps within each minute window across all four sets, finishing each minute with at least 10-15 seconds to breathe before the next one starts.

Secondary Objective: Manage the compounding midline and grip fatigue by using the shuttle run and echo bike minutes as intentional reset points, arriving at the rope climb and GHD minutes as composed as possible.
[The Revenant: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds)
Level 2:
Minute 1: 2/1 Rope Climbs
Minute 2: 6 Devils Press
Minute 3: 10/8 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 15 GHD Sit-Ups or 15 V-Ups
Dumbbells: 2 x 35/25lb (15/12kg)

Level 1:
Minute 1: 3 Pull to Stands or 6/6 Single Arm Ring Rows
Minute 2: 6 Devils Press
Minute 3: 8/6 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 12 V-Ups
Dumbbells: 2 x 25/15lb (12/7kg)

Masters 55+:
Minute 1: 2/1 Rope Climbs
Minute 2: 6 Devils Press
Minute 3: 10/8 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 12 GHD Sit-Ups or 15 V-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
[The Revenant: Competitor & Travel] (AMRAP - Rounds)
Competitor:
Minute 1: 3/2 Rope Climbs, 15ft (4.5m)
Minute 2: 6 Devils Press
Minute 3: 18/13 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 20 GHD Sit-Ups
Dumbbells: 2 x 50/35lb (22.5/15kg)

Hotel Gym / Travel:
Minute 1: 4 Strict Chin-Ups or Towel Pull-Ups
Minute 2: 6 Devils Press
Minute 3: 12/9 Calorie Bike or 1:00 Run
Minute 4: 6 Shuttle Runs
Minute 5: 18 V-Ups
Dumbbells: 2 x 50/35lb (22.5/15kg) or heaviest available
PRVN Reset
For Quality:
3 Sets:
:30 Saddle Pose
:30 Hip Thrust Hold (Belly Breathe Focus)
:30/:30 Pigeon Pose
10 Slow Scapular Push-Ups
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10-12 Supine Grip Bent Over Barbell Row
10/10 Reverse Wrist Curls
10/10 Paloff Press w/Rotation
CrossFitMonday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitMonday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitMonday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitMonday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitMonday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitMonday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitMonday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitTuesday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Tue, Jun 23

Warm-Up Flow
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
8 Down Dog to Up Dog
10 Down Dog Toe Touches
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups

Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Sumo Deadlift (Every 2:00 x 5 Sets Set 1: 5 Reps Set 2: 5 Reps Set 3: 4 Reps Set 4: 4 Reps Set 5: 3 Reps )
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.

Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
Primer
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.

Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
"Hammerhead" #TEAMPRVNTUESDAY (AMRAP - Rounds and Reps)
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups

Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10

Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.

Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
[Hammerhead: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat

Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in

Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
[Hammerhead: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.

Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
PRVN Reset
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
Optional Accessories (Checkmark)
For Quality:
4 Sets:
50/50ft (15/15m) Single Arm Overhead Carry
15 GHD Hip Extensions
:30 Sorenson Hold
CrossFitTuesday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Tue, Jun 23

Warm-Up Flow
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
8 Down Dog to Up Dog
10 Down Dog Toe Touches
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups

Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Sumo Deadlift (Every 2:00 x 5 Sets Set 1: 5 Reps Set 2: 5 Reps Set 3: 4 Reps Set 4: 4 Reps Set 5: 3 Reps )
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.

Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
Primer
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.

Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
"Hammerhead" #TEAMPRVNTUESDAY (AMRAP - Rounds and Reps)
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups

Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10

Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.

Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
[Hammerhead: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat

Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in

Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
[Hammerhead: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.

Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
PRVN Reset
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
Optional Accessories (Checkmark)
For Quality:
4 Sets:
50/50ft (15/15m) Single Arm Overhead Carry
15 GHD Hip Extensions
:30 Sorenson Hold
CrossFitTuesday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Tue, Jun 23

Warm-Up Flow
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
8 Down Dog to Up Dog
10 Down Dog Toe Touches
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups

Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Sumo Deadlift (Every 2:00 x 5 Sets Set 1: 5 Reps Set 2: 5 Reps Set 3: 4 Reps Set 4: 4 Reps Set 5: 3 Reps )
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.

Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
Primer
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.

Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
"Hammerhead" #TEAMPRVNTUESDAY (AMRAP - Rounds and Reps)
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups

Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10

Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.

Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
[Hammerhead: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat

Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in

Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
[Hammerhead: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.

Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
PRVN Reset
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
Optional Accessories (Checkmark)
For Quality:
4 Sets:
50/50ft (15/15m) Single Arm Overhead Carry
15 GHD Hip Extensions
:30 Sorenson Hold
CrossFitTuesday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Tue, Jun 23

Warm-Up Flow
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
8 Down Dog to Up Dog
10 Down Dog Toe Touches
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups

Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Sumo Deadlift (Every 2:00 x 5 Sets Set 1: 5 Reps Set 2: 5 Reps Set 3: 4 Reps Set 4: 4 Reps Set 5: 3 Reps )
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.

Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
Primer
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.

Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
"Hammerhead" #TEAMPRVNTUESDAY (AMRAP - Rounds and Reps)
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups

Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10

Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.

Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
[Hammerhead: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat

Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in

Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
[Hammerhead: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.

Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
PRVN Reset
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
Optional Accessories (Checkmark)
For Quality:
4 Sets:
50/50ft (15/15m) Single Arm Overhead Carry
15 GHD Hip Extensions
:30 Sorenson Hold
CrossFitTuesday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Tue, Jun 23

Warm-Up Flow
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
8 Down Dog to Up Dog
10 Down Dog Toe Touches
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups

Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Sumo Deadlift (Every 2:00 x 5 Sets Set 1: 5 Reps Set 2: 5 Reps Set 3: 4 Reps Set 4: 4 Reps Set 5: 3 Reps )
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.

Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
Primer
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.

Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
"Hammerhead" #TEAMPRVNTUESDAY (AMRAP - Rounds and Reps)
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups

Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10

Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.

Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
[Hammerhead: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat

Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in

Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
[Hammerhead: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.

Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
PRVN Reset
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
Optional Accessories (Checkmark)
For Quality:
4 Sets:
50/50ft (15/15m) Single Arm Overhead Carry
15 GHD Hip Extensions
:30 Sorenson Hold
CrossFitTuesday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Tue, Jun 23

Warm-Up Flow
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
8 Down Dog to Up Dog
10 Down Dog Toe Touches
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups

Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Sumo Deadlift (Every 2:00 x 5 Sets Set 1: 5 Reps Set 2: 5 Reps Set 3: 4 Reps Set 4: 4 Reps Set 5: 3 Reps )
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.

Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
Primer
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.

Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
"Hammerhead" #TEAMPRVNTUESDAY (AMRAP - Rounds and Reps)
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups

Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10

Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.

Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
[Hammerhead: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat

Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in

Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
[Hammerhead: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.

Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
PRVN Reset
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
Optional Accessories (Checkmark)
For Quality:
4 Sets:
50/50ft (15/15m) Single Arm Overhead Carry
15 GHD Hip Extensions
:30 Sorenson Hold
CrossFitTuesday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Tue, Jun 23

Warm-Up Flow
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
8 Down Dog to Up Dog
10 Down Dog Toe Touches
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups

Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Sumo Deadlift (Every 2:00 x 5 Sets Set 1: 5 Reps Set 2: 5 Reps Set 3: 4 Reps Set 4: 4 Reps Set 5: 3 Reps )
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.

Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
Primer
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.

Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
"Hammerhead" #TEAMPRVNTUESDAY (AMRAP - Rounds and Reps)
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups

Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10

Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.

Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
[Hammerhead: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat

Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in

Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
[Hammerhead: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.

Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
PRVN Reset
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
Optional Accessories (Checkmark)
For Quality:
4 Sets:
50/50ft (15/15m) Single Arm Overhead Carry
15 GHD Hip Extensions
:30 Sorenson Hold

CrossFit – Tue, Jun 16

CrossFit – Tue, Jun 16

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