CrossFit – Sun, Aug 30
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
–
2 Sets:
8 Scapular Pull-Ups
10 Inchworm Push-Ups
–
2 Sets:
:20 Dead-Hang + Active Hang
:20 Hollow Hold
Specific Prep
Burpee Pull-Up Skill Progression:
5 Controlled Burpees (Focus on a tight, fast hip drive to standing before the jump)
5 Jumping Pull-Ups with Slow Descent (Reinforce chin over bar, controlled return)
3-5 Burpee Pull-Ups at easy pace (link the two movements, confirm pull-up modification)
–
2 x
8 Dumbbell Bench Press, Light (Full range of motion, controlled lower, elbows at 45 degrees)
6 Shuttle Runs @ easy pace (Sharp deceleration and change of direction at each cone)
10/8 Calorie Bike @ easy pace (Find a sustainable cadence)
24:00 EMOM:
Minute 1: 6 Burpee Pull-Ups
Minute 2: 12 Dumbbell Bench Press
Minute 3: 6 Shuttle Runs
Minute 4: 12/9 Calorie Bike
Score = Rounds + Reps Completed
Dumbbells: 50/35lb (22.5/15kg)
Shuttle Run: 25/25ft (7.5/7.5m)
Bike: Any Bike
Goals: Complete each movement in 30-40 seconds
Stimulus: Muscular Endurance / Volume Build
RPE: 6/10
Primary Objective: Complete each minute’s work in 30-40 seconds and use the remaining time as genuine recovery before the next movement begins.
Secondary Objective: Maintain consistent rep quality and effort across all six rounds, finishing round six looking the same as round one.
Level 2:
Minute 1: 5 Burpee Pull-Ups
Minute 2: 10 Dumbbell Bench Press
Minute 3: 5 Shuttle Runs
Minute 4: 10/8 Calorie Bike
Dumbbells: 35/25lb (15/12kg)
Level 1:
Minute 1: 5 Jumping Pull-Up Burpees
Minute 2: 10 Dumbbell Bench Press
Minute 3: 4 Shuttle Runs
Minute 4: 8/6 Calorie Bike
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Minute 1: 5 Burpee Pull-Ups
Minute 2: 10 Dumbbell Bench Press
Minute 3: 5 Shuttle Runs
Minute 4: 10/8 Calorie Bike
Dumbbells: 35/25lb (15/12kg)
Competitor:
Minute 1: 8 Burpee Chest to Bar Pull-Ups
Minute 2: 14 Dumbbell Bench Press
Minute 3: 8 Shuttle Runs
Minute 4: 15/12 Calorie Bike
Dumbbells: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Minute 1: 6 Burpee Pull-Ups or Jumping Pull-Ups
Minute 2: 12 Dumbbell Bench Press
Minute 3: 6 Shuttle Runs
Minute 4: :40 Jump Rope or :40 High Knees
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
8-10 Dual Dumbbell Skull Crushers
+
10-12 Dual Dumbbell Hex Press
Rest :30
8-10 Dual Dumbbell Bicep Curls
+
Max Ring Row Chest Hold at challenging position
Rest 1:00 between sets
For Quality:
12:00 AMRAP
:30/:30 Doorway Pec Stretch
8 Banded Pull-Aparts
:30 Child’s Pose
5/5 Bent Knee Iron Cross Stretch with 2s Hold
