CrossFit – Fri, Jun 27
2 Sets: For Quality
:30 Echo Bike
:20/:20 Samson Stretch
10 Ring Rows or 6/6 Single Arm Ring Row
5 Push-Ups into Down Dog
2 Sets: For Quality
3 Strict Press
3 Push Press
3 Split Jerks (footwork focus, no load)…
Pause in the catch for 1-2 sec each rep
—
Then, build to 65% for working weight on the Split Jerk
Set 1: 2 Reps @ 65%
Set 2: 2 Reps @ 70%
Set 3: 2 Reps @ 70%
Set 4: 2 Reps @ 75%
Set 5: 2 Reps @ 75%
Set 6: 2 Reps @ 80%)
Goal: Technical Proficiency
Do not exceed 80% today
Stimulus: Technique / Speed Strength and Power
15:00 EMOM
minute 1: 15/11 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: Max Strict Pull-Ups
Dumbbells: 50/35lb, 22.5/15kg
Goal: 10/8 + Pull-Ups Each Set
Score: Total Strict Pull-Ups
Stimulus: Upper Body Strength-Endurance / Pull + Push Volume
RPE: 8.5/10
Primary Objective: Accumulate high-quality strict pull-ups under upper body fatigue
Secondary Objective: Maintain unbroken bench press sets and finish the Bike in under 50 seconds per set.
15:00 EMOM
minute 1: 12/9 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Pull-Ups
Dumbbells: 35/25lb, 15/12kg
Level 1:
15:00 EMOM
minute 1: 9/7 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Banded Pull-Ups
Dumbbells: 25/15lb, 12/7kg
Masters 55+:
15:00 EMOM
minute 1: 12/9 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Pull-Ups
Dumbbells: 30/20lb, 14/9kg
Competitor:
15:00 EMOM
minute 1: 18/13 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Pull-Ups
Dumbbells: 70/50lb, 32/22.5kg
Travel / Hotel:
As prescribed, sub any machine for the Echo Bike
Big Class Option
Start Athletes on 1:00 Delay
or
20:00 EMOM
minute 1: 15/11 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Pull-Ups
Minute 4: Rest
Dumbbells: 50/35lb, 22.5/15kg
PRVN Recovery #2
1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
