CrossFit – Sun, Jul 6
:30 Row
:15 Transition
:30 Kettlebell Deadlift
:15 Transition
:30 Ring Plank
:15 Transition
:30 Alternating V-Ups or GHD Supine Hold
:15 Transition
8 Russian Kettlebell Swings + 8 American Kettlebell Swings
4-5 Ring Push-Ups @ Moderately Challenging Angle
6-8 GHD Sit-Ups
—
Then Get into the Workout
40:00 EMOM
minute 1: 15/12 Calorie Row
minute 2: 15 American Kettlebell Swings
minute 3: 12/9 Ring Push-Ups
minute 4: 15 GHD Sit-Ups
minute 5: Rest
Kettlebell: 53/35lb, 24/16kg
Goal: Complete each movement within 0:40–0:50 each round to allow transition
Score: Completion and quality of all 8 rounds
Stimulus: Aerobic Durability + Midline and Upper Body Volume
RPE: 7.5–8/10
Primary Objective: Sustain quality movement across all stations for all 8 rounds
Secondary Objective: Manage midline and shoulder fatigue through efficient pacing
Level 2:
40:00 EMOM
minute 1: 13/10 Calorie Row
minute 2: 15 American Kettlebell Swings
minute 3: 10/8 Ring Push-Ups
minute 4: 15 GHD Sit-Ups *Shorter ROM
minute 5: Rest
Kettlebell: 44/26lb, 20/12kg
Level 1:
40:00 EMOM
minute 1: 12/9 Calorie Row
minute 2: 15 Russian Kettlebell Swings
minute 3: 10/8 Elevated Ring Push-Ups
minute 4: 15 Abmat Sit-Ups
minute 5: Rest
Kettlebell: 35/26lb, 15/12kg
Masters 55+:
40:00 EMOM
minute 1: 13/10 Calorie Row
minute 2: 15 Russian Kettlebell Swings
minute 3: 10/8 Ring Push-Ups
minute 4: 15 V-Ups
minute 5: Rest
Kettlebell: 44/26lb, 20/12kg
Competitor:
Day Off or As prescribed
Travel / Hotel:
40:00 EMOM
minute 1: 6 Shuttle Runs
minute 2: 15 American Kettlebell Swings
minute 3: 15/10 Push-Ups
minute 4: 15 V-Ups
minute 5: Rest
Kettlebell: 53/35lb, 24/16kg or Dual Dumbbell Hang Muscle Snatch @ 2×25/15lb, 12/7kg
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
