CrossFit - Mon, Oct 30 – CrossFit Sacrifice

29OCT, 2023

CrossFit – Mon, Oct 30

Bring a Friend Week November 6th-10th
Refer a friend and get $50 off your next month's membership. If your friend joins during BAFW they receive $50 off their first month's membership too!

Metcon (Weight)

5 Total Sets

1a) Back Squat x5 @50% of 1RM

1b) Barbell Good Morning x 10

Metcon (Time)

For Time:

21-15-9
Strict Pull-ups
Strict Ring Dips
GHD Sit-up
Begin each round with 400m Run

Use a band to scale strict movements.

L1: GHD to Parallel
L2: V-Up
L3: Abmat SU

Upcoming classes

CrossFitFriday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Fri, Jun 12

Warm-Up Flow (Checkmark)
General Prep
1:30 Cardio Choice
-
8:00 EMOM
min 1: 7/7 KB Windmill
min 2: 7 Hang Muscle Snatch + 7 Overhead Squats
min 3: :10 Hollow Rock + :10 Hollow Hold
min 4: 5 Seated Box Jump to High Box

Specific Prep
w/ light loads on bar
Snatch Lift Off + Snatch Pull + High Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch
Snatch Pull + Squat Snatch
Weightlifting: Snatch Complex (6 Rounds for reps)
Every 2:30 x 6 Sets:
Snatch Pull + Low Hang Squat Snatch
Rest 15 seconds
Snatch Pull + Squat Snatch

Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Modifications:
Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat
Hotel Gym / Travel: Every 2:30 x 6 Sets: 6/6 Dumbbell Snatch (Ideally work into the Squat Snatch)
Primer (Checkmark)
10 Bar Kip Swings
5 Hanging Strict Knee Raises
-
6-8 Elevator Kipping Toes to Bar
- Low to Mid Toes to Target > Mid to High Toes to Target > Toes to Bar
- Alternating Toes to Bar or Kipping Knees to Chest

Then Complete
5-3-1
Toes to Bar
Overhead Squat

Use this to confirm loading, cycle speed, form, and transitions before "The Knockout" begins.
Hero Wod Friday (Time ↓ Shorter is Better)
“Timothy Haskell”
For Time:
4 Rounds-
18 Overhead Squats
18Toes to Bar

Barbell: 115/85
Score = Time
Time Cap: 20:00
Goals: 10:00-14:00
Stimulus: Midline / Overhead Stability / Leg Stamina
RPE: 9/10

Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.
Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.
[Hero Wod Friday : Level 2, Lever 1, & Masters 55+] (Time ↓ Shorter is Better)
Level 2:
For Time
4 Rounds-
18 Overhead Squats
18 Toes to Bar
Barbell: 95/65lb, 43/29kg

Level 1:
For Time
4 Rounds-
18 Overhead Squats
18 Hanging Knee Raises or Sit-Ups
Barbell: 45/35lb, 20/15kg

Masters 55+:
For Time
4 Rounds:
18 Overhead Squats
18 Toes to Bar or Hanging Knee Raises
Barbell: 75/55lb, 34/25kg
[Hero Wod Friday: Competitor & Travel] (Time ↓ Shorter is Better)
Competitor:
For Time
4 Rounds
18 Overhead Squats
18 Toes to Bar
Barbell: 165/110lb, 75/50kg

Hotel Gym / Travel:
For Time
4 Rounds-
18 Single Arm Dumbbell Overhead Squats
18 Strict Toes to Bar or V-Ups
Dumbbells: 1 x 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Quality
3 Sets:
:30/:30 Banded Shoulder Distraction
:30/:30 Foam Roll Lats
7/7/7 Prone I/Y/T" with 2.5lb Plates
1:00 Seated Straddle, alternate touching your toes at a comfortable pace
Optional Accessories (Checkmark)
For Quality:
4 Sets:
8 Snatch Grip Romanian Deadlifts
12 Weighted Dual Dumbbell Box Step-Ups
8 Dumbbell Cuban Rotations
CrossFitFriday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Fri, Jun 12

Warm-Up Flow (Checkmark)
General Prep
1:30 Cardio Choice
-
8:00 EMOM
min 1: 7/7 KB Windmill
min 2: 7 Hang Muscle Snatch + 7 Overhead Squats
min 3: :10 Hollow Rock + :10 Hollow Hold
min 4: 5 Seated Box Jump to High Box

Specific Prep
w/ light loads on bar
Snatch Lift Off + Snatch Pull + High Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch
Snatch Pull + Squat Snatch
Weightlifting: Snatch Complex (6 Rounds for reps)
Every 2:30 x 6 Sets:
Snatch Pull + Low Hang Squat Snatch
Rest 15 seconds
Snatch Pull + Squat Snatch

Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Modifications:
Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat
Hotel Gym / Travel: Every 2:30 x 6 Sets: 6/6 Dumbbell Snatch (Ideally work into the Squat Snatch)
Primer (Checkmark)
10 Bar Kip Swings
5 Hanging Strict Knee Raises
-
6-8 Elevator Kipping Toes to Bar
- Low to Mid Toes to Target > Mid to High Toes to Target > Toes to Bar
- Alternating Toes to Bar or Kipping Knees to Chest

Then Complete
5-3-1
Toes to Bar
Overhead Squat

Use this to confirm loading, cycle speed, form, and transitions before "The Knockout" begins.
Hero Wod Friday (Time ↓ Shorter is Better)
“Timothy Haskell”
For Time:
4 Rounds-
18 Overhead Squats
18Toes to Bar

Barbell: 115/85
Score = Time
Time Cap: 20:00
Goals: 10:00-14:00
Stimulus: Midline / Overhead Stability / Leg Stamina
RPE: 9/10

Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.
Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.
[Hero Wod Friday : Level 2, Lever 1, & Masters 55+] (Time ↓ Shorter is Better)
Level 2:
For Time
4 Rounds-
18 Overhead Squats
18 Toes to Bar
Barbell: 95/65lb, 43/29kg

Level 1:
For Time
4 Rounds-
18 Overhead Squats
18 Hanging Knee Raises or Sit-Ups
Barbell: 45/35lb, 20/15kg

Masters 55+:
For Time
4 Rounds:
18 Overhead Squats
18 Toes to Bar or Hanging Knee Raises
Barbell: 75/55lb, 34/25kg
[Hero Wod Friday: Competitor & Travel] (Time ↓ Shorter is Better)
Competitor:
For Time
4 Rounds
18 Overhead Squats
18 Toes to Bar
Barbell: 165/110lb, 75/50kg

Hotel Gym / Travel:
For Time
4 Rounds-
18 Single Arm Dumbbell Overhead Squats
18 Strict Toes to Bar or V-Ups
Dumbbells: 1 x 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Quality
3 Sets:
:30/:30 Banded Shoulder Distraction
:30/:30 Foam Roll Lats
7/7/7 Prone I/Y/T" with 2.5lb Plates
1:00 Seated Straddle, alternate touching your toes at a comfortable pace
Optional Accessories (Checkmark)
For Quality:
4 Sets:
8 Snatch Grip Romanian Deadlifts
12 Weighted Dual Dumbbell Box Step-Ups
8 Dumbbell Cuban Rotations
CrossFitSaturday, 9:00 am - 10:00 am9:00 AM Free WOD
CrossFit - Sat, Jun 13

Saturday Community Wod
25min EMOM
1: 12 Cal Bike/Row
2: 10 Burpee to plate
3: 12 Dumbbell thrusters@35/25
4: 10 Pull-ups
5: Rest
CrossFitSunday, 8:00 am - 9:00 amSunday Funday at Home WOD!
CrossFit - Sun, Jun 14

Warm-Up Flow (Checkmark)
General Prep
2 Sets:
:45 Row
5 Inchworm Push-Ups
10 Down Dog Toe Touches
:45 Ski
5/5 Kettlebell Windmill
5/5 Single Arm Overhead Reverse Lunge
Primer (Checkmark)
Turkish Get-Up Specifics
Practice unweighted or with a light dumbbell. Move deliberately through each position and pause at each position both on the way up and the way down. Practice with each arm.

Then
1 Partial Wall Walk + 1 Full Wall Walk
1/1 Turkish Get-Up at working loads

Use this to confirm kettlebell load and wall walk standard before "Box-To-Box" begins.
"Box to Box" (AMRAP - Rounds)
40:00 EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 3 Wall Walks
Minute 3: 15/12 Calorie Ski
Minute 4: 1/1 Turkish Get-Up

Kettlebell: 53/35lb, 24/16kg
Wall Walk: 10in from Wall
Score = Completed Rounds (40 total)
Goals: Complete each station sub :45
Stimulus: Stamina, Stability, Aerobic Endurance
RPE: 7/10

Primary Objective: Maintain consistent, repeatable output across all 10 rounds, completing each station sub :45 with 10-15 seconds of transition and recovery before the next minute begins.
Secondary Objective: Use the Turkish Get-Up minute as active recovery, moving through each position with intention to bring the heart rate down before returning to machine work.
[Box to Box: Level 2, Lever 1, & Masters 55+] (AMRAP - Rounds)
Level 2:
40:00 EMOM
Minute 1: 12/9 Calorie Row
Minute 2: 3 Wall Walks
Minute 3: 12/9 Calorie Ski
Minute 4: 1/1 Turkish Get-Up
Kettlebell: 44/26lb, 20/12kg
Wall Walk: 15in from Wall

Level 1:
40:00 EMOM
Minute 1: 10/8 Calorie Row
Minute 2: 2 Wall Walks
Minute 3: 10/8 Calorie Ski
Minute 4: 1/1 Turkish Get-Up
Kettlebell: 26/18lb, 12/8kg
Wall Walk: 30in from Wall

Masters 55+:
40:00 EMOM
Minute 1: 12/9 Calorie Row
Minute 2: 2 Wall Walks
Minute 3: 12/9 Calorie Ski
Minute 4: 1/1 Turkish Get-Up
Kettlebell: 35/18lb, 16/8kg
Wall Walk: 20in from Wall
[WOD: Competitor & Travel] (AMRAP - Rounds)
Competitor
Online Semifinals

Hotel Gym / Travel:
40:00 EMOM
Minute 1: :45 Machine of Choice
Minute 2: 3 Wall Walks or 5 Inchworm to Downward Dog
Minute 3: :45 Machine of Choice
Minute 4: 1/1 Turkish Get-Up
Kettlebell or Dumbbell: at challenging load
PRVN Reset (Checkmark)
For Quality
3 Sets:
:30/:30 Kettlebell on Knee Calf Stretch
5/5/5 Banded Wrist Pull Aparts
10 Banded Cat Cow
Optional Accessories (Checkmark)
For Quality
3 Sets:
12-20 Wall Facing Handstand Thigh Taps or Shoulder Taps
15 Banded Face Pulls
:45 Weighted Forearm Plank

CrossFit – Mon, Oct 30

CrossFit – Mon, Oct 30

Upcoming classes

FREE CLASS!