CrossFit - Sat, Aug 8 – CrossFit Sacrifice

01JAN, 1900

CrossFit – Sat, Aug 8

CrossFit – Sat, Aug 8

WARM-UP

General Warm-Up

2 x

200m Run

14 Air Squats

10 Scapular Pull-Ups

6 Strict Knee Raises

6/6 Single Arm Ring Row

14 Bear Plank Shoulder Taps

Specific Warm-Up

2 Rope Pull to Stands

8 Back Squats @ Warm-Up Loads

6/4 Push-Ups

–

1 Rope Climb or Partial Rope Climb

6 Back Squats @ Warm-Up to Working Loads

6/4 Push-Ups

–

Get to Working Loads and Modifications

Emma Potts Memorial Workout (AMRAP – Rounds & Reps)

Emma Potts

26 min Amrap

6 Farmers Carry 53/35 25ft sections

10 Bench Press 135/95

13 Box Jumps 30/24″

26-for the year and a longer workout to signify her long time battling mental illness

6- FC for the month of June and to signify the weight she carried

10- Bench Press for the day she took her life and to signify the weight being lifted of her chest.

13-for her age and being free of the burden and no weight holding her down. Higher box to signify flying high

Please scale however needed, change movements as needed, the only thing that’s important is honoring this sweet angel.

PRVN Reset

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.

Optional Accessories (Checkmark)

For Quality:

4 Sets:

10/10 Single Arm Bent Over Row

10 Goblet Cyclist Squats

15/15 Banded Terminal Knee Extensions

Upcoming classes

CrossFitFriday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Fri, Aug 21

Power Clean (Take 15:00 to Establish a 1RM Power Clean)
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.

Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
"Barraza" (AMRAP - Rounds & Reps)
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
CrossFitFriday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Fri, Aug 21

Power Clean (Take 15:00 to Establish a 1RM Power Clean)
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.

Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
"Barraza" (AMRAP - Rounds & Reps)
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
CrossFitSaturday, 9:00 am - 10:00 am9:00 AM Free WOD
CrossFit - Sat, Aug 22

"Community Wod" (Time)
With a Partner:
For time.
50 Cal Row
80 Wall Ball Shots@20/14
50 Alt Box Jump overs@24/20
50 Syncro Russian Kettle Bell Swings@53/36
50 Syncro Burpees
CrossFitSunday, 8:00 am - 9:00 amSunday Funday at Home WOD!
CrossFit - Sun, Aug 23

Warm-Up Flow
General Warm-Up
2:00 Cardio Choice
-
2 x
:20 Dead-Hang + Active Hang
8 Scapular Pull-Ups
8 Banded Pull-Aparts
6/6 Single Leg Toe Touches
10 Glute Bridge Hold w/ :02 squeeze at top
8 Banded Good Mornings
-
2 x
5/5 Kettlebell Windmill, Light
8 Bear Plank Shoulder Taps
:20 Hollow Hold
Specific Warm-Up and Skill Prep
2 x
6/6 Single Arm Dumbbell Z-Press, Light (Reinforcing vertical torso and full lock-out overhead)
8 Dumbbell Box Step-Overs, Light (4/4, controlled step and drive)
-
2 x
8 Dual Kettlebell Alternating Gorilla Row, Light (4/4, focus on flat back and active hinge)
8 Dual Kettlebell Deadlift, Light (Controlled descent, full hip extension at top)
:20 Plank Hold (Reinforce braced midline, no hip sag)
Primer
2 Sets:

4/4 Single Arm Dumbbell Z-Press @ starting load
6/6 Dumbbell Box Step-Overs @ starting load
5/5 Dual Kettlebell Alternating Gorilla Row @ starting load
6 Dual Kettlebell Deadlift @ starting load
:20 Plank Hold

Use this to confirm all working loads before "The Channel" begins.
"The Channel" (25 Rounds for reps)
30:00 EMOM (5 Rounds):
Min 1: 8/8 Single Arm Dumbbell Z-Press
Min 2: 12 Dual Dumbbell Box Step-Overs (6/6)
Min 3: 12 Dual Kettlebell Alternating Gorilla Row (5/5)
Min 4: 12 Dual Kettlebell Deadlift
Min 5: :45 Plank Hold
Min 6: Rest

Dumbbells (Z-Press): 35/25lb (15/12kg) suggested starting point
Dumbbells (Box Step-Overs): 35/25lb (15/12kg) suggested starting point
Kettlebells (Gorilla Row): 2 x 53/35lb (24/16kg) suggested starting point
Kettlebells (Deadlift): 2 x 70/53lb (32/24kg) suggested starting point
Score = Load (record working loads for each movement)
Goals: Get Big
Stimulus: Bodybuilding EMOM
RPE: 7/10

Primary Objective: Maintain consistent, high-quality reps across all five rounds on every movement; this is a quality session, not a race against the clock.

Secondary Objective: Consistent loading across with unbroken reps.
[The Channel: Levels] (25 Rounds for reps)
Level 2:
Dumbbells (Z-Press): 25/15lb (12/7kg) suggested starting point
Dumbbells (Box Step-Overs): 25/15lb (12/7kg) suggested starting point
Kettlebells (Gorilla Row): 2 x 35/26lb (16/12kg) suggested starting point
Kettlebells (Deadlift): 2 x 53/35lb (24/16kg) suggested starting point

Level 1:
Min 1: 6/6 Single Arm Dumbbell Seated Press
Min 2: 12 Single Dumbbell Box Step-Ups (6/6)
Min 3: 12 Single Kettlebell Row (6/6)
Min 4: 12 Dual Kettlebell or Dumbbell Romanian Deadlift
Min 5: :30 Plank Hold
Min 6: Rest
Dumbbells: 15/10lb (7/4.5kg) suggested starting point
Kettlebell: 35/26lb (16/12kg) suggested starting point

Masters 55+:
Dumbbells (Z-Press): 25/15lb (12/7kg) suggested starting point
Dumbbells (Box Step-Overs): 25/15lb (12/7kg) suggested starting point
Kettlebells (Gorilla Row): 2 x 35/26lb (16/12kg) suggested starting point
Kettlebells (Deadlift): 2 x 53/35lb (24/16kg) suggested starting point
Competitor:
Dumbbells (Z-Press): 50/35lb (22.5/15kg) suggested starting point
Dumbbells (Box Step-Overs): 50/35lb (22.5/15kg) suggested starting point
Kettlebells (Gorilla Row): 2 x 70/53lb (32/24kg) suggested starting point
Kettlebells (Deadlift): 2 x 70/53lb (32/24kg) suggested starting point

Hotel Gym / Travel:
As prescribed, Choice on KBs or DBs
PRVN Reset
For Completion:
12:00 AMRAP
5/5 Bent Knee Iron Cross Stretch w/ 2s Hold
:30 Glute Bridge Hold (Focus Belly Breathing)
8 Mini Band Front Rack to Overhead
:30/:30 Foam Roll Lats
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Dumbbell Incline Y-Raise, Light
12/12 Side-Lying Dumbbell External Rotation, Light
:30/:30 Paloff Press Hold

Choice on Loads.

© 2021 CrossFit Sacrifice