CrossFit – Mon, Jun 30
3 Sets: For Quality
1:00 Cardio Choice
10 Alternating Active Pigeon Pose
5/5 Kettlebell Suitcase Deadlifts
10 Goblet Cossack Squats
3-5 Tuck Jumps
4 Back Squats @ 40%
2 Lateral PVC Pipe Jump Overs
4 Back Squats @ 50%
2 Lateral PVC Pipe Jump Overs
4 Back Squats @ 60%
2 Lateral PVC Pipe Jump Overs
—
Then Load to 70% on Barbell
4 Back Squats
+
4 Lateral PVC Pipe Jump Over, For Height
Loading:
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%+
Level 1:
Back Squats as Prescribed
Lateral Line Jumps
)
Goal: Focused controlled reps on the Back Squats and clean execution on the Lateral PVC Pipe Jump Over.
Stimulus: Absolute Strength and Plyometrics
Cues
-Root through the floor, hips move back and down on the Squat
-Focus on pulling the knees up and drive over the PVC Pipe.
Modifications:
–Adjust to Box Squats or Split Squats depending on the limitations for the athlete.
-Adjust PVC Pipe Jump Overs to Lateral Hops over Line
3 Sets:
1:00 AMRAP
12/9 Calorie Echo Bike
– Max Single Kettlebell Front Rack Step-Ups
– Rest 1:00 –
1:00 AMRAP
12/9 Calorie Row
– Max Goblet Squats
– Rest 1:00 –
Kettlebell: 53/35 24/16kg
Box Height: 20in
Level 2:
Calories: 9/7
Kettlebell: 44/26lb, 20/12kg
Level 1:
Calories: 8/6
Kettlebell: 35/18lb, 16/8kg
Rx+:
Calories: 14/12
Kettlebell: 70/53lb, 32/24kg
—
Score: Total Step-Ups + Total Goblet Squats across all 3 sets
Goal: Accumulate 40–60+ total reps between step-ups and squats
Stimulus: Aerobic Power with Unilateral and Squat Volume Under Fatigue
RPE: 8.5–9/10
Primary Objective: Maximize clean reps on kettlebell movements after fast calorie buy-in
Secondary Objective: Maintain repeatable bike/row pacing to leave 20–30+ seconds for KB work
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Saddle Pose
