CrossFit – Tue, Jul 8
2 Sets: For Quality
200m Run or 15/11 Calorie Echo Bike
30 sec Jump Rope Practice
:15 Dead-Hang + 15 Active Hang
8-10 Bar Kip Swings
8-10 Ring Rows or 6/6 Single Arm Ring Rows
Then go through BMU progressions:
–Box Transition BMU
–Banded BMU
Every 18:00 x 2 Sets:
Set#1
800-400-200m Run
8-4-2 Bar Muscle-Ups
80-40-20 Double Unders
*15/11 Calorie Echo Bike
Set#2
15/11 Cal Echo Bike
20-40-80 Double Unders
2-4-8 Bar Muscle Ups
200-400-800m Run
*Echo Bike Finishes each round on set 1 and starts each round on set 2
Level 2:
Every 18:00 x 2 Sets
800-400-200m Run
16-12-8 Pull-Ups
40-30-20 Double Unders
*14/10 Calorie Echo Bike to Finish each round
Level 1:
Every 18:00 x 2 Sets
600-300-150m Run
16-12-8 Jumping Pull-Ups
100-80-60 Single Unders
*12/9 Calorie Echo Bike to Finish each round
Rx+:
Every 18:00 x 2 Sets
800-400-200m Run
8-4-2 Bar Muscle-Ups
80-40-20 Double Unders
*18/13 Calorie Echo Bike
Unbroken Bar Muscle-Ups and Double Unders
On the second time through this please complete in reverse order.
This means that the Bike will start, then the double unders, bar muscle-ups, then run in an escalating rep scheme.
This means as written on the way down, then start on the bike then 20-2-200m on the way back up.
Goal: Finish each round in 14:00-17:00
Time Cap: 17:00 on Round 1. 18:00 Round 2.
Stimulus: High-volume aerobic and gymnastics test with fatigue management and pacing transitions
RPE: 8/10
Primary Objective: Manage high-skill bar muscle-ups under increasing fatigue
Secondary Objective: Sustain consistent pacing through cyclical efforts
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
3-4 Sets: For Quality
:15-:20 Ring Support Hold
:20/:20 Paloff Walk Out*
For the walkout we want you to walk out a couple steps to increase tension, then walk back with control, and continue for the 20 seconds.
