CrossFit – Mon, Sep 7
CROSSFIT SACRIFICE WILL BE OPEN 0800-NOON FOR OPEN GYM ONLY ON MONDAY SEPTEMBER 7TH (LABOR DAY)
THERE WILL NOT BE ANY COACH LED CLASSES FOR THE DAY. THE GYM WILL CLOSE EXACTLY AT NOON!
THANK YOU!!!
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
–
:20 Down Dog Toe Touches
10 Alternating Scorpions
–
2 Sets (Priming the Hinge and the Pull):
8 Romanian Deadlifts @ Empty Barbell
8 Scapular Pull-Ups
:10 Hollow Hold + :10 Arch Hold
5 Single Leg Toe Touches (each side)
Specific Barbell Prep
5 Deadlifts @ Empty Barbell (Focusing on Lat Engagement, Bar Close)
3 Deadlift Lift Offs @ light loads (Focusing on Hips and Shoulders Rising Together)
5 Deadlifts @ 40-50%
3 Deadlifts @ 50-60%
2 Reps @ 60% of 1RM Deadlift
The focus here is quick quality doubles with an emphasis on breaking the bar off the floor. Twenty-four total reps at 60% keeps the progression moving forward without overloading the body this week.)
Loading Notes
• 60% of 1RM Deadlift across all 12 sets, no building; if there is no recent 1RM, use a load that allows fast, confident reps every time.
• The :45 window is short, so load the bar and be ready before the clock starts.
4 Sets
1:00 AMRAP / Rest 1:30
-Set 1
15 Pull-Ups
Max Calorie Echo Bike
-Set 2
Previous Score in Echo Bike Calories
Max Pull-Ups
-Set 3
Previous Score in Pull-Ups
Max Calorie Echo Bike
-Set 4
Previous Score in Echo Bike Calories
Max Pull-Ups
Score = Total Reps (including the first 15 Pull-Ups)
Example: If an athlete completes 12 calories in Set 1, they begin Set 2 with 12 calories before accumulating max Pull-Ups. If they then complete 16 Pull-Ups, Set 3 begins with 16 Pull-Ups.
Goals: ~25/20 Total Reps + Calories each set
Stimulus: Aerobic Power / Muscular Endurance
RPE: 8.5/10
Primary Objective: Repeat the same output across all four sets, no drop-off from Set 1 to Set 4.
Secondary Objective: Clear the opening 15 Pull-Ups in under :35 so the bike gets real time.
Level 2:
Same format
Open with 12 Pull-Ups
Level 1:
Same format
Open with 10/8 Banded Pull-Ups or 12 Jumping Pull-Ups with Smooth Eccentric
Masters 55+:
Same format
Open with 10 Pull-Ups
Competitor:
Same format
Open with 15 Chest to Bar Pull-Ups
Hotel Gym / Travel:
Same format
Open with 10/7 Strict Pull-Ups
Bike, Row, or Ski for calories
Big Class Notes:
In order to allow Echo Bikes for multiple groups here we can run a delay of :45 seconds to allow for Group 1 on the 0:00, Group 2 on the 0:45, and Group 3 on the 1:30, noting that Group 1 won’t start again until 2:30 on a running clock.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:20/:20 Couch Stretch
