CrossFit – Wed, Aug 27
Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30/:30 Couch Stretch
:15/:15 Quadruped Spinal CARS
General Movement Prep
2 Sets: For Quality
8/8 Single-Leg Romanian Deadlift (light DB/KB or bodyweight)
6 Inchworm Push-Ups
8/8 Dual Dumbbell Deadlifts (light)
10 Hollow Rocks
Specific Deadlift Prep and Build
Empty Barbell: 5 RDL + 5 Deadlifts (Mid-Shin)
Build to 55–60% Deadlift load for workout in 2–3 sets (focus on bracing and tension)
2 Broad Jumps for distance after each build set to integrate hip extension
minute 1: 10 Deadlifts
minute 2: 3 Broad Jumps for Max Distance
Deadlifts: 55-60% of 1RM Deadlift)
Score: Load on Deadlift; furthest total broad jump distance per round
Goal: Maintain consistent pulling mechanics and maximal explosive jump distance
Stimulus: Heavy posterior chain work paired with explosive lower-body power development. The deadlifts reinforce strength and position, while the broad jumps train hip extension and force production.
RPE: 6–7/10
Primary Objective: Execute all deadlift sets with pristine form at 55–60% 1RM.
Secondary Objective: Maximize broad jump distance without sacrificing landing mechanics.
Every 5:00 x 3 Sets
20 Toes to Bar
16 Renegade Rows
12/9 Echo Bike Sprint
Dumbbells: 50/35lb, 22.5/15kg
Level 2:
15 TTB;
16 Renegade Rows (35/25lb, 15/12kg)
10/7 Cal Bike
Level 1:
Hanging Knee Raises or V-Ups;
16 Renegade Rows (25/15lb, 12/7kg)
8/6 Cal Bike
Rx+:
24 Toes to Bar
20 Renegade Rows
16/12 Calorie Echo Bike Sprint
Goal: Complete each set in as close to 2:30 as possible to make this a 1:1 work to rest ratio workout
Score: Sum total Time
Goal: Complete each set in ~2:30 for a 1:1 work-to-rest ratio
Stimulus: High-power intervals combining midline control, loaded pulling/pressing stamina, and maximal cyclical output.
RPE: 9/10
Primary Objective: Keep each interval under 3:00 with no significant drop-off.
Secondary Objective: Unbroken sets on toes-to-bar and renegade rows.
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
3 Sets: For Quality
:30/:30 Side Plank
10-12 Glute Bridge Dumbbell Pull-Overs
:15/:15 Single Leg Sorenson Hold
