CrossFit - Fri, Jan 24 – CrossFit Sacrifice

23JAN, 2025

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CrossFit – Fri, Jan 24

Suggested Warm-Up

Warm-Up

2 ROUNDS

5 Push Up to Down Dog

10 Alt Groiners

10 Alt Piked Toe Taps

10 Pause Air Squats (:01 in bottom)

5 Up-Downs

Into…

2 ROUNDS*

6 Clean/Snatch Grip RDL

6 Muscle Clean/ Snatch

6 Push Press/Behind the Neck Push Press

4 Tempo Front Squats (31X1)

4 Burpees Over Empty Bar

*ROUND 1: Clean and Push Press Prep. ROUND 2: Snatch Prep.

Strength – All

Front Squat (5×3

Front Squat* (31X1))

*Keep weight Moderate-Heavy across all sets.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Week 3 of 7

Strength | Tempo Cycle

Omar (Time)

For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
http://www.crossfit.com/mt-archive2/008852.html

Upcoming classes

CrossFitSunday, 8:00 am - 9:00 amSunday Funday at Home WOD!
CrossFit - Sun, Jun 21

Warm-Up Flow
1:00 Echo Bike or Run
2x
5 Dual Dumbbell Sumo Deadlift
5 Dual Dumbbell Upright Rows
5 Dual Dumbbell Strict Press
5 Strict Knees to Chest
5/5 Single Arm Rotational Ring Rows
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups

Specific Prep
2 x
3 Shuttle Runs (Practice Turn and Stay Low)
3 Devils Press @ Warm-Up Loads
6 GHD Sit-Ups or 6 V-Ups
3 Strict Pull-Ups or 6 Supine Grip Ring Rows
9/7 Calorie Echo Bike
Gymnastic Skill: Rope Climbs
Spend time practicing the J-Hook footwork using the box seat method, or stand and cut the rope and just stand on the feet with hands staying in the same position. The goal is to find a sustainable modification for each athlete, whether that is a shorter distance on the rope, a solid J-Hook and stand hold, or moving to pull to stands for the workout. Every athlete should leave this block knowing exactly what they are doing in the EMOM.

Modifications:
Level 1: J-Hook + Stand and Hold / Pull to Stands / shorter rope distance
Hotel Gym / Travel: 3 Strict Chin-Ups in place of each rope climb
Primer
2 Sets at Working Loads and Modifications
1 Rope Climb or Modification
2 Shuttle Runs
3 Devils Press
6 GHD Sit-Ups or 6 V-Ups
Rest as needed between sets.

Use this to confirm rope climb modification and dumbbell load before "The Revenant" begins.
"The Revenant" (AMRAP - Rounds)
20:00 EMOM
Minute 1: 3/2 Rope Climbs
Minute 2: 6 Devils Press
Minute 3: 12/9 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 18 GHD Sit-Ups or 18 V-Ups

Rope Climb: 15ft (4.5m)
Shuttle Run: 25/25ft (7.5/7.5m)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Score = Rounds Completed (20 Total)
Goals: Complete All 20 Rounds (20 Minutes)
Stimulus: Midline / Grip Conditioning
RPE: 7.5/10

Primary Objective: Complete all prescribed reps within each minute window across all four sets, finishing each minute with at least 10-15 seconds to breathe before the next one starts.

Secondary Objective: Manage the compounding midline and grip fatigue by using the shuttle run and echo bike minutes as intentional reset points, arriving at the rope climb and GHD minutes as composed as possible.
[The Revenant: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds)
Level 2:
Minute 1: 2/1 Rope Climbs
Minute 2: 6 Devils Press
Minute 3: 10/8 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 15 GHD Sit-Ups or 15 V-Ups
Dumbbells: 2 x 35/25lb (15/12kg)

Level 1:
Minute 1: 3 Pull to Stands or 6/6 Single Arm Ring Rows
Minute 2: 6 Devils Press
Minute 3: 8/6 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 12 V-Ups
Dumbbells: 2 x 25/15lb (12/7kg)

Masters 55+:
Minute 1: 2/1 Rope Climbs
Minute 2: 6 Devils Press
Minute 3: 10/8 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 12 GHD Sit-Ups or 15 V-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
[The Revenant: Competitor & Travel] (AMRAP - Rounds)
Competitor:
Minute 1: 3/2 Rope Climbs, 15ft (4.5m)
Minute 2: 6 Devils Press
Minute 3: 18/13 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 20 GHD Sit-Ups
Dumbbells: 2 x 50/35lb (22.5/15kg)

Hotel Gym / Travel:
Minute 1: 4 Strict Chin-Ups or Towel Pull-Ups
Minute 2: 6 Devils Press
Minute 3: 12/9 Calorie Bike or 1:00 Run
Minute 4: 6 Shuttle Runs
Minute 5: 18 V-Ups
Dumbbells: 2 x 50/35lb (22.5/15kg) or heaviest available
PRVN Reset
For Quality:
3 Sets:
:30 Saddle Pose
:30 Hip Thrust Hold (Belly Breathe Focus)
:30/:30 Pigeon Pose
10 Slow Scapular Push-Ups
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10-12 Supine Grip Bent Over Barbell Row
10/10 Reverse Wrist Curls
10/10 Paloff Press w/Rotation
CrossFitMonday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitMonday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitMonday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitMonday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitMonday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitMonday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
CrossFitMonday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Mon, Jun 22

Warm-Up Flow
General Prep
2:00 Cardio Choice

2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar
Front Squat (Every 2:30 x 5 Sets Set 1: 5 Reps @ 90% Set 2: 5 Reps @ 95% Set 3: 5 Reps @ 100% Set 4: 4 Reps @ 105% Set 5: Max Reps @ 110% All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1.)
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
"Rhino" (Time)
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00

Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
[Rhino: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
[Rhino: Competitor & Travel] (Time)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:
As prescribed
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank

CrossFit – Fri, Jan 24

CrossFit – Fri, Jan 24

Upcoming classes

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