CrossFit – Mon, Aug 25
Mobility, Body Heat, and Activation
25/20 Calorie Row @ Easy Pace
:30 Alternating Overhead Tricep / Lat Stretch
:30 Child’s Pose
:20 Extended Plank Reverse Bridge
8/8 Quadruped Thoracic Rotations
Specific Prep
2 Sets: For Quality
12/9 Calorie Row
9 Kettlebell Swings (Set 1: Russian, Set 2: American)
6 Inchworm Push-Ups
–
2 Sets w/ Empty Barbell
6 Clean Deadlifts
6 Tall Muscle Cleans
3 Position Power Clean
Barbell Primer
3-4 Sets:
Clean Lift Off
Clean Pull
Power Clean
Start with light weight on the barbell and build to starting loads
2 Clean Pulls
1 Power Clean
-rest :15-
1 Power Clean
4 Sets @ 70-80%
3 Sets @ 80+%
3 Sets @ 85%)
Primary Objective: Maintain Quality Form, Speed through the middle, and a quality catch in the front rack position
Secondary Objective: Keep the reps touch on and go for the Clean Pulls + Power Clean
Stimulus: Developing better power, speed, and a quick turnover into the front rack position.
Movement Modifications:
– 2 Clean Grip Segmented Deadlift + 2 Hang Power Cleans (Beginner Athlete Mod)
– 5 Dual Dumbbell Power Cleans (Front Rack Mobility Mod)
For Time:
3 Rounds
25/20 Calorie Row
20 American Kettlebell Swings
15/10 Ring Dips
Kettlebell: 53/35lb, 24/16kg
Level 2:
20/15 Cal Row
Kettlebell: 44/26lb (20/12kg)
10/7 Ring Dip
Level 1:
15/12 Cal Row
Russian Kettlebell Swing 35/18lb (16/8kg)
Box or Bench Dips
Rx+:
30/24 Cal Row
Kettlebell 70/53lb, 32/24kg
15/10 Strict Ring Dips
Score: Time
Time Domain: 9:00–13:00
Time Cap: 15:00
Stimulus: A push–pull–swing conditioning blend that keeps the upper body under high demand while the row and swings elevate heart rate. This combination tests grip endurance, shoulder stability, and explosive hip drive, all while challenging athletes to sustain quality lockouts on the ring dips under fatigue.
RPE: 8/10
Primary Objective: Maintain unbroken KB swings and keep ring dip sets consistent from start to finish.
Secondary Objective: Row at a repeatable split pace each round without excessive fade.
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose
