CrossFit – Tue, Aug 26
Mobility + Activation
:30/:30 Active Pigeon Stretch
:30/:30 Samson Lunge
:15/:15 PVC Front Rack Mobility
:30/:30 Band-Assisted Lat Stretch
General Movement Prep
2 Sets: For Quality
10 Air Squats
8 Push-Ups
6 Bradford Press with Lockout + 4 Push Press
6 Kipping Swings or Ring Rows
:15 Dead Hang
Primer (1-2 Round @ 50–60% Effort)
200m Run
8 Wall Balls
6 Pull-Ups or Ring Rows
4 Push Press @ Working Loads
4 Bar Facing Burpees
For Time:
1000m Run
20 Bar Facing Burpees
80 Wall Balls
20 Bar Facing Burpees
60 Pull-Ups
20 Bar Facing Burpees
40 Push Press
20 Bar Facing Burpees
1000m Run
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Barbell: 115/75lb, 52/35lb
Level 2:
800m Run / Wall Balls 20/14lb, 9/6kg / Jumping Pull-Ups / Push Press 95/65lb, 43/30kg
Level 1:
600m Run / Wall Balls 14/10lb, 6/4kg / Ring Rows / Push Press 65/45lb, 30/20kg
Rx+:
Wear a 20/14lb, 9/6kg Weight Vest
Score: Time
Goal: 24:00-30:00
Time Cap: 32:00
Stimulus: High-volume chipper blending cyclical endurance, gymnastic pulling, and barbell stamina
RPE: 8/10
Primary Objective: Maintain consistent pacing across all movements and runs.
Secondary Objective: Manage grip and shoulder fatigue to keep wall balls, pull-ups, and push presses sustainable.
Workout Strategy:
Run the opening 1000m at ~80–85% pace. Wall balls in 2–3 sets to control HR. Burpees should be at a constant pace, not sprint. Pull-ups broken into small, repeatable sets to avoid fatigue early on. Push presses in more moderate sets, focusing on a strong leg drive. Build pace gradually on the final run and empty the tank in the last 200m.
Movement Modifications:
– Run: Adjust distance to 800m or perform 1000m Row/Ski to maintain time domain. For equivalent on Bike Sub a 2200/2000m Bike Erg
– Bar-Facing Burpees: Reduce to 15 reps per set or adjust to burpee step-overs. For class management we can sub lateral burpees over the bar if necessary.
– Wall Balls: Lower ball weight or target height. If needed move to Air Squats for those with shoulder issues pressing overhead.
– Pull-Ups: Reduce volume or scale to jumping pull-ups, banded pull-ups, or ring rows to maintain pulling volume and movement quality.
– Push Press: Adjust the load to ensure that sets of 10+ can be maintained. Sub dumbbell push press for athletes with shoulder mobility limitations or to accommodate equipment availability.
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
3 Sets: For Quality
