CrossFit - Tue, Aug 12 – CrossFit Sacrifice

CrossFit – Tue, Aug 12

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

:30/:30 Banded Lat Stretch

:30 Cat Cows + :30 Quadruped Spinal CARS

:30 Down Dog Calf Gas Pedals

–

General Movement Prep

3 Sets: For Quality

:30 Jump Rope (Single Unders / Double Unders / Boxer Shuffle)

6/6 Single Arm Upright Rows

6/6 Single Arm Strict Press

8 Bar Kip Swings

:15 Tuck L-Hang

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Specific Push Press Prep and Build

5 Empty Barbell Push Press

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

Push Press (Every 2:30 minutes x 4 Sets
Set 1: 3 Reps @ 65%
Set 2: 3 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: 5 Reps @ 70%

% of 1RM Push Press
)

Level 1:

Every 2:30 x 4 Sets

5-7 Reps @ 7 RPE across

Modifications:

– Adjust to a Strict Press for those with lower back discomfort in the dip and drive and with more loads

– Adjust to a Single Arm Dumbbell Strict Press for those with range of motion issues.

– Adjust to a Landmine Press for those with shoulder impingement.

“The Zohan Special” (3 Rounds for reps)

For Reps

15:00 EMOM

minute 1: Double Unders

minute 2: Toes to Bar

minute 3: Calorie Bike

minute 4: Dumbbell Push Press

minute 5: Rest

Dumbbells: 50/35lb, 22.5/15kg

Level 2:

For Reps
15:00 EMOM
minute 1: Double Unders
minute 2: Alternating Toes to Bar
minute 3: Calorie Bike
minute 4: Dumbbell Push Press
minute 5: Rest

Dumbbells: 35/25lb, 15/12kg

Level 1:

For Reps
15:00 EMOM
minute 1: Double Unders
minute 2: Kipping Knees to Chest
minute 3: Calorie Bike
minute 4: Dumbbell Push Press
minute 5: Rest

Dumbbells: 25/15lb, 12/7kg

Rx+:
Dumbbells: 70/50lb, 32/22.5

Goal: 85-140 Reps / Set

This workout is looking for max reps at each station with the focus on capacity and movement efficiency. We are allowing any bike today for the max calories with a note that of course certain bikes will accumulate more calories than other.

Stimulus: Muscular Endurance and Stamina / Midline Emphasis

RPE: 7-8/10

*The goal here is not to max out, but to work on sustainable reps within the time frame, with the work to rest ratio staying at 4:1. This will put us up to threshold capacity and test our muscular endurance and stamina.

Primary Objective: Max Total Calories

Secondary Objective: Consistent across with an extra emphasis on the 3rd round here to push the level a bit.

Mobility (Checkmark)

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

3 Sets: For Quality

10-12 Alternating Top Down Dumbbell Bench Press