CrossFit - Mon, May 20 – CrossFit Sacrifice

19MAY, 2024

CrossFit – Mon, May 20

Hero/Bring a Friend Week May 20 – May 24. No drop in fees. Referral offer will be in full effect!
Murph on Friday and the grill will get cranked up around 9!

Tommy Mac (Time)

2 Rounds for Time
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#

Upcoming classes

CrossFitThursday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Thu, Oct 15

Warm-up
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
10 Bootstrap Squats
5/5 World's Greatest Stretch
:20/:20 Active Pigeon Stretch
10 Alt Box Step-Ups
10 Banded Pull-Aparts
-
2 Sets: (Priming the Legs for Repeat Squatting and Jumping)
10 Air Squats @ 20x1 Tempo
10 Glute Bridges
8 Alternating Cossack Squats (4/4)
8 Ankle Rocks on the Box (4/4)
"Engine Check" (AMRAP - Reps)
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest

Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)

Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.
Secondary Objective: Stay consistent across all four sets.
[Engine Check: Levels] (AMRAP - Reps)
Level 2:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 12 Box Jump Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:
20:00 EMOM (4 Sets):
Min 1: 10/8 Calorie Row
Min 2: 12 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Masters 55+:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 15 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:
As prescribed
Box: 24/20in
Wall Ball: 30/20lb (14/9kg) to 10/9ft

Hotel Gym / Travel:
20:00 EMOM (4 Sets):
Min 1: Calorie Machine
Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs
Min 3: Max Calorie Machine
Min 4: Max Dual Dumbbell Thrusters
Min 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
PRVN Reset
For Quality
2 Sets
:40 Barbell Adductor Stretch
:40/:40 Couch Stretch
:40/:40 Scorpion Stretch
1:00 Child's Pose
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Side Lying Dumbbell External Rotations
10 Reverse Nordic Curls
100ft (30m) Reverse Sled Drag
:30/:30 Side Plank
CrossFitThursday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Thu, Oct 15

Warm-up
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
10 Bootstrap Squats
5/5 World's Greatest Stretch
:20/:20 Active Pigeon Stretch
10 Alt Box Step-Ups
10 Banded Pull-Aparts
-
2 Sets: (Priming the Legs for Repeat Squatting and Jumping)
10 Air Squats @ 20x1 Tempo
10 Glute Bridges
8 Alternating Cossack Squats (4/4)
8 Ankle Rocks on the Box (4/4)
"Engine Check" (AMRAP - Reps)
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest

Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)

Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.
Secondary Objective: Stay consistent across all four sets.
[Engine Check: Levels] (AMRAP - Reps)
Level 2:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 12 Box Jump Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:
20:00 EMOM (4 Sets):
Min 1: 10/8 Calorie Row
Min 2: 12 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Masters 55+:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 15 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:
As prescribed
Box: 24/20in
Wall Ball: 30/20lb (14/9kg) to 10/9ft

Hotel Gym / Travel:
20:00 EMOM (4 Sets):
Min 1: Calorie Machine
Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs
Min 3: Max Calorie Machine
Min 4: Max Dual Dumbbell Thrusters
Min 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
PRVN Reset
For Quality
2 Sets
:40 Barbell Adductor Stretch
:40/:40 Couch Stretch
:40/:40 Scorpion Stretch
1:00 Child's Pose
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Side Lying Dumbbell External Rotations
10 Reverse Nordic Curls
100ft (30m) Reverse Sled Drag
:30/:30 Side Plank
CrossFitThursday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Thu, Oct 15

Warm-up
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
10 Bootstrap Squats
5/5 World's Greatest Stretch
:20/:20 Active Pigeon Stretch
10 Alt Box Step-Ups
10 Banded Pull-Aparts
-
2 Sets: (Priming the Legs for Repeat Squatting and Jumping)
10 Air Squats @ 20x1 Tempo
10 Glute Bridges
8 Alternating Cossack Squats (4/4)
8 Ankle Rocks on the Box (4/4)
"Engine Check" (AMRAP - Reps)
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest

Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)

Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.
Secondary Objective: Stay consistent across all four sets.
[Engine Check: Levels] (AMRAP - Reps)
Level 2:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 12 Box Jump Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:
20:00 EMOM (4 Sets):
Min 1: 10/8 Calorie Row
Min 2: 12 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Masters 55+:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 15 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:
As prescribed
Box: 24/20in
Wall Ball: 30/20lb (14/9kg) to 10/9ft

Hotel Gym / Travel:
20:00 EMOM (4 Sets):
Min 1: Calorie Machine
Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs
Min 3: Max Calorie Machine
Min 4: Max Dual Dumbbell Thrusters
Min 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
PRVN Reset
For Quality
2 Sets
:40 Barbell Adductor Stretch
:40/:40 Couch Stretch
:40/:40 Scorpion Stretch
1:00 Child's Pose
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Side Lying Dumbbell External Rotations
10 Reverse Nordic Curls
100ft (30m) Reverse Sled Drag
:30/:30 Side Plank
CrossFitThursday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Thu, Oct 15

Warm-up
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
10 Bootstrap Squats
5/5 World's Greatest Stretch
:20/:20 Active Pigeon Stretch
10 Alt Box Step-Ups
10 Banded Pull-Aparts
-
2 Sets: (Priming the Legs for Repeat Squatting and Jumping)
10 Air Squats @ 20x1 Tempo
10 Glute Bridges
8 Alternating Cossack Squats (4/4)
8 Ankle Rocks on the Box (4/4)
"Engine Check" (AMRAP - Reps)
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest

Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)

Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.
Secondary Objective: Stay consistent across all four sets.
[Engine Check: Levels] (AMRAP - Reps)
Level 2:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 12 Box Jump Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:
20:00 EMOM (4 Sets):
Min 1: 10/8 Calorie Row
Min 2: 12 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Masters 55+:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 15 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:
As prescribed
Box: 24/20in
Wall Ball: 30/20lb (14/9kg) to 10/9ft

Hotel Gym / Travel:
20:00 EMOM (4 Sets):
Min 1: Calorie Machine
Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs
Min 3: Max Calorie Machine
Min 4: Max Dual Dumbbell Thrusters
Min 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
PRVN Reset
For Quality
2 Sets
:40 Barbell Adductor Stretch
:40/:40 Couch Stretch
:40/:40 Scorpion Stretch
1:00 Child's Pose
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Side Lying Dumbbell External Rotations
10 Reverse Nordic Curls
100ft (30m) Reverse Sled Drag
:30/:30 Side Plank
CrossFitThursday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Thu, Oct 15

Warm-up
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
10 Bootstrap Squats
5/5 World's Greatest Stretch
:20/:20 Active Pigeon Stretch
10 Alt Box Step-Ups
10 Banded Pull-Aparts
-
2 Sets: (Priming the Legs for Repeat Squatting and Jumping)
10 Air Squats @ 20x1 Tempo
10 Glute Bridges
8 Alternating Cossack Squats (4/4)
8 Ankle Rocks on the Box (4/4)
"Engine Check" (AMRAP - Reps)
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest

Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)

Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.
Secondary Objective: Stay consistent across all four sets.
[Engine Check: Levels] (AMRAP - Reps)
Level 2:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 12 Box Jump Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:
20:00 EMOM (4 Sets):
Min 1: 10/8 Calorie Row
Min 2: 12 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Masters 55+:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 15 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:
As prescribed
Box: 24/20in
Wall Ball: 30/20lb (14/9kg) to 10/9ft

Hotel Gym / Travel:
20:00 EMOM (4 Sets):
Min 1: Calorie Machine
Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs
Min 3: Max Calorie Machine
Min 4: Max Dual Dumbbell Thrusters
Min 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
PRVN Reset
For Quality
2 Sets
:40 Barbell Adductor Stretch
:40/:40 Couch Stretch
:40/:40 Scorpion Stretch
1:00 Child's Pose
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Side Lying Dumbbell External Rotations
10 Reverse Nordic Curls
100ft (30m) Reverse Sled Drag
:30/:30 Side Plank
CrossFitFriday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Fri, Oct 16

Warm-up
General Warm-Up
2:00 Cardio Choice
-
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
-
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
-
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20x1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor
Deadlift (Take 15:00 to Establish a 3RM)
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
The Fire Chief (6 Rounds for reps)
Every 3 mins x 6 sets…(18 min)
6 Burpees
18 Alternating Dumbbell Snatches@50/35
7 Toes to Bar
9 Goblet squats
Complete all movements in under 3 mins.
EX: If you finish in 2:05 rest in the time remaining.
Score is time each round is completed.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold

Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
CrossFitFriday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Fri, Oct 16

Warm-up
General Warm-Up
2:00 Cardio Choice
-
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
-
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
-
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20x1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor
Deadlift (Take 15:00 to Establish a 3RM)
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
The Fire Chief (6 Rounds for reps)
Every 3 mins x 6 sets…(18 min)
6 Burpees
18 Alternating Dumbbell Snatches@50/35
7 Toes to Bar
9 Goblet squats
Complete all movements in under 3 mins.
EX: If you finish in 2:05 rest in the time remaining.
Score is time each round is completed.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold

Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
CrossFitFriday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Fri, Oct 16

Warm-up
General Warm-Up
2:00 Cardio Choice
-
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
-
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
-
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20x1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor
Deadlift (Take 15:00 to Establish a 3RM)
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
The Fire Chief (6 Rounds for reps)
Every 3 mins x 6 sets…(18 min)
6 Burpees
18 Alternating Dumbbell Snatches@50/35
7 Toes to Bar
9 Goblet squats
Complete all movements in under 3 mins.
EX: If you finish in 2:05 rest in the time remaining.
Score is time each round is completed.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold

Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
CrossFitFriday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Fri, Oct 16

Warm-up
General Warm-Up
2:00 Cardio Choice
-
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
-
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
-
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20x1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor
Deadlift (Take 15:00 to Establish a 3RM)
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
The Fire Chief (6 Rounds for reps)
Every 3 mins x 6 sets…(18 min)
6 Burpees
18 Alternating Dumbbell Snatches@50/35
7 Toes to Bar
9 Goblet squats
Complete all movements in under 3 mins.
EX: If you finish in 2:05 rest in the time remaining.
Score is time each round is completed.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold

Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
CrossFitFriday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Fri, Oct 16

Warm-up
General Warm-Up
2:00 Cardio Choice
-
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
-
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
-
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20x1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor
Deadlift (Take 15:00 to Establish a 3RM)
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
The Fire Chief (6 Rounds for reps)
Every 3 mins x 6 sets…(18 min)
6 Burpees
18 Alternating Dumbbell Snatches@50/35
7 Toes to Bar
9 Goblet squats
Complete all movements in under 3 mins.
EX: If you finish in 2:05 rest in the time remaining.
Score is time each round is completed.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold

Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
CrossFitFriday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Fri, Oct 16

Warm-up
General Warm-Up
2:00 Cardio Choice
-
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
-
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
-
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20x1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor
Deadlift (Take 15:00 to Establish a 3RM)
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
The Fire Chief (6 Rounds for reps)
Every 3 mins x 6 sets…(18 min)
6 Burpees
18 Alternating Dumbbell Snatches@50/35
7 Toes to Bar
9 Goblet squats
Complete all movements in under 3 mins.
EX: If you finish in 2:05 rest in the time remaining.
Score is time each round is completed.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold

Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
CrossFitSaturday, 9:00 am - 10:00 am9:00 AM Free WOD
CrossFit - Sat, Oct 17

Warm-up
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:30 Dead-Hang / :15
10 Alternating Scorpions
10 x 90/90 Hip Switch
:30 Down Dog to Up Dog
10 Iron Cross Stretch
-
2 Sets (Priming the Overhead Position and Midline):
15 Banded Pull-Aparts
6 Inchworm Push-Ups
8 Scapular Pull-Ups
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Bradford Press w/Lockout
5 Front Rack Dip and Drive (No Press, Vertical Torso and Quiet Feet)
5 Push Jerks (Meet the Bar in a Strong Lockout)
-
Then build to working load on the Shoulder-to-Overhead.
"Controlled Chaos" (Time)
For Time, 2 Person Team
3 Sets
3 Rounds
20/14 Calorie Bike
15 Shoulder-to-Overhead
*Partner Holding Plank
Into...
10 Ring Muscle-Ups, Split
Rest 3:00 between sets

Flow:
- Partners work together to complete 3 rounds of the Bike and Shoulder-to-Overhead couplet. While one partner works, the other must be holding a plank.
- Partners may switch as often as desired and divide the Bike calories and Shoulder-to-Overhead reps however they choose.
- Once all 3 rounds are complete, the pair moves directly to 10 Ring Muscle-Ups, splitting the reps as desired.
- After the Muscle-Ups, rest 3:00 before beginning the next set.

Time Cap: 30:00
Score = Time

Barbell: 115/75lb (52/34kg)
Goal: 23:00-27:00 (5:30-7:00 per set)
Stimulus: Upper Body Push / Pull, High Skill
RPE: 8.5/10
Primary Objective: Consistent working times across all three sets with short, efficient partner exchanges.
Secondary Objective: Keep the Muscle-Ups in manageable sets so they stay a transition point, not the limiter.
[Controlled Chaos: Levels] (Time)
Level 2:
For Time, 2 Person Team
3 Sets
3 Rounds
18/13 Calorie Bike
15 Shoulder-to-Overhead
*Partner Holding Plank
Into...
10 Low Ring Banded Muscle-Ups or 15 Chest-to-Bar Pull-Ups + 15 Ring Dips
Rest 3:00 between sets
Barbell: 95/65lb (43/30kg)

Level 1:
For Time, 2 Person Team
3 Sets
3 Rounds
15/11 Calorie Bike
12 Shoulder-to-Overhead
*Partner Holding Plank
Into...
15 Ring Rows + 15 Push-Ups, Split
Rest 3:00 between sets
Barbell: 65/45lb (30/20kg)

Masters 55+:
For Time, 2 Person Team
3 Sets
3 Rounds
16/12 Calorie Bike
15 Shoulder-to-Overhead
*Partner Holding Plank
Into...
10 Muscle-Ups or 15 Pull-Ups + 15 Ring Dips, Split
Rest 3:00 between sets
Barbell: 95/65lb (43/30kg)

Competitor:
For Time, 2 Person Team
3 Sets
3 Rounds
20/14 Calorie Bike
15 Shoulder-to-Overhead
*Partner Holding Plank
Into...
12 Ring Muscle-Ups, Split
Rest 3:00 between sets
Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:
For Time, 2 Person Team
3 Sets
3 Rounds
:45 Machine
10 Dual Dumbbell Shoulder-to-Overhead
Into...
1:00 Plank Hold
10 Strict Pull-Ups + 10 Dips
Rest 3:00 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets
:45 Doorframe or Rig Lat Stretch / side
:30/:30 Thread the Needle Thoracic Rotation
:45 Half Kneeling Hip Flexor Stretch / side

Intent: Decompress the lats, shoulders, and hip flexors after sustained grip, pulling, and midline loading across three rounds.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
8/8 Dual Dumbbell Split Stance Romanian Deadlift 30x1 Tempo
10-12 Banded Cuban Press
10/10 Side Lying Lateral Powell Raises, light
:15/:15 Side Star Plank

Rest as needed between sets. The Romanian Deadlift is the antagonist to all that pressing and pulling, so stay strict on the tempo and let the hamstrings do the work. Cuban Press and Powell Raises are cuff work, not a load contest; pick something light enough that every rep looks the same as the first.

CrossFit – Mon, May 20

CrossFit – Mon, May 20

Upcoming classes

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