CrossFit – Tue, Jul 28
General Warm-Up
1:30 Cardio Choice (Ideally Row)
–
10 Alternating Arm Swings
10 Back Slaps
5 Inchworm Push-Ups
20 Plank Shoulder Taps
10 Hollow Rocks
10 Alt V-Ups
Specific Prep
12/9 Calorie Row
8 GHD Sit-Ups (Short Range of Motion / Hands at Sides)
1 Partial Wall Walk + 1 Full Wall Walk (Focusing on “Point of Performance”)
8 Deficit Push-Ups or Deficit Kneeling Push-Ups
8 Renegade Rows (Warm-Up Loads)
Barbell Prep / Primer
10 Empty Barbell Bench Press
5 Bench Press @ 40-50%
5 Bench Press @ 50-60%
3 Bench Press @ 60-65%
3 Bench Press @ 65-70%
5 Reps @ 75% of 1RM Bench Press
)
Between each set: 5/5 Half Kneeling Kettlebell Rotational Chop and Lift
We are building some horizontal pressing volume here with moderate loading across all four sets, while the superset chop and lift adds rotational core control and extra shoulder stability work between each bench effort.
The 75% loading should feel challenging but never a grind. Keep these intentional and controlled, not rushed. The 2:30 window allows for a smooth transition between movements and a full reset before the next set begins.
Modifications:
Level 1: Every 2:30 x 4 Sets, 5 Reps Bench Press at a moderate consistent load around 6-7/10 RPE; superset with 5/5 Half Kneeling DB or KB Rotational Chop and Lift at a light load
Hotel Gym / Travel: Every 2:30 x 4 Sets, 5/5 Single Arm Dumbbell Floor Press, building to a moderate-heavy load; superset with 5/5 Half Kneeling DB Rotational Chop and Lift
2 Sets (first at warm-up pace, second at working pace):
12/9 Calorie Row (moderate, focus on damper and rhythm)
8 GHD Sit-Ups at working range
1 Wall Walk at working standard
8 Renegade Rows at working loads
Use this to confirm row pace, GHD depth, wall walk standard, and renegade row loads before “Still Water” begins.
15:00 EMOM
Minute 1: 16/13 Calorie Row
Minute 2: 16 GHD Sit-Ups
Minute 3: 3 Wall Walks
Minute 4: 16 Renegade Rows
Minute 5: Rest
Score = Successful Rounds Completed
Wall Walk: 10-in from wall
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Complete all working minutes across all 3 rounds (15:00 EMOM)
Stimulus: Midline / Upper Body Density
RPE: 7/10
Primary Objective: Complete every working minute successfully, finishing each movement with time to spare before the next interval begins.
Secondary Objective: Keep the workout under control, prioritizing quality movement and consistent output across all 15 minutes rather than racing any single minute.
Level 2:
Minute 1: 14/11 Calorie Row
Minute 2: 14 GHD Sit-Ups
Minute 3: 3 Wall Walks
Minute 4: 14 Renegade Rows
Minute 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
Wall Walk: 15-in from wall
Level 1:
Minute 1: 12/9 Calorie Row
Minute 2: 12 AbMat Sit-Ups or GHD Sit-Ups (short range of motion)
Minute 3: 2 Wall Walks or 6 Inchworm Push-Ups
Minute 4: 12 Renegade Rows
Minute 5: Rest
Dumbbells: 2 x 25/15lb (12/7kg)
Wall Walk: 30-in from wall
Masters 55+:
Minute 1: 14/11 Calorie Row
Minute 2: 14 GHD Sit-Ups or 16 AbMat Sit-Ups
Minute 3: 3 Wall Walks
Minute 4: 14 Renegade Rows
Minute 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
Wall Walk: 20-in from wall
Competitor:
Minute 1: 20/15 Calorie Row
Minute 2: 20 GHD Sit-Ups
Minute 3: 5 Wall Walks
Minute 4: 20 Renegade Rows
Minute 5: Rest
Dumbbells: 2 x 50/35lb (22.5/15kg)
Wall Walk: 10-in from wall
Hotel Gym / Travel:
Minute 1: 150m Run or :45 Bike
Minute 2: 16 V-Ups or 20 Sit-Ups
Minute 3: 3 Wall Walks or 6 Inchworm Push-Ups
Minute 4: 16 Renegade Rows
Minute 5: Rest
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality:
4 Sets
6/side Thread the Needle
:45 Sphinx Pose
w/ Passive Breathing
6 Seated Thoracic Extension on Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
For Quality:
:15/:15 Ring Side Plank
10/10 Side Plank Banded Row
-then-
3 x 12 Weighted Russian Twists, Light to Moderate
-Rest 1:00-
