CrossFit – Mon, Sep 8

CrossFit – Mon, Sep 8

Warm-Up (Checkmark)

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30 Bootstrap Squat + Block and Twist

10 Alternating Cossack Squats (5sec Pause)

:30/:30 Active Scorpion Stretch

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General Prep:

2 Sets:

:30 Jump Rope

10 Hollow Rocks

10 Arch Rocks

12 Alternating Box Step-Ups

6-8 Bar Kip Swings

3-4 Jumping Pull-Ups with Controlled Lower

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Specific Squat Prep and Build

5 Empty Barbell Back Squats

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 70%

Then working weight on the bar.

Back Squat (Every 3:00 x 4 Sets
5 Reps @ 80% of 1RM)

Modifications and or Substitutions:
For Knee Pain: Modify to Box Squats or Hip Thrusts
For Lower Back Back: Modify to Split Squats

Level 1 / Beginner Athletes:
4 Sets x 5 Back Squats at 7 RPE

Primer Before the Conditioning Piece (Checkmark)

2-3 Strict Pull-Ups + 4-5 Kipping Pull-Ups

20 Double Unders

4 Dual Dumbbell Step-Ups

“If You Give a Mouse a Pull-Up” (4 Rounds for reps)

16:00 EMOM

minute 1: Big Unbroken Set of Strict Pull-Ups + AMRAP Kipping Pull-Ups

minute 2: 50 Double Unders

minute 3: Max Dual Dumbbell Step-Ups

minute 4: Rest

Dumbbells: 2×50/35lb, 22.5/15kg

Box Height: 20in

Score: Total Reps (Pull-Ups + Step-Ups)

Stimulus: Gymnastics Stamina / Lower-Body Strength-Endurance

RPE: 7–8/10

Primary Objective: Accumulate high-quality strict pull-up volume before transitioning to kipping

Secondary Objective: Stay consistent across rounds while managing grip and breathing

[If You Give a Mouse a Pull-Up: Levels] (4 Rounds for reps)

Level 2:

16:00 EMOM

minute 1: 5/4 Strict Pull-Ups + AMRAP Kipping Pull-Ups

minute 2: 35 Double Unders

minute 3: – Max Dual Dumbbell Step-Ups

minute 4: Rest

Dumbbells: 2×35/25lb, 15/12kg

Box Height: 20in

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Level 1:

16:00 EMOM

minute 1: -Unbroken Set of Banded Strict Pull-Ups + Max Ring Rows

minute 2: 60 Single Unders

minute 3: – Max Single Dumbbell Step-Ups

minute 4: Rest

Dumbbells: 1 x 30/20lb, 14/9kg

Box Height: 20in

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Masters 55+:

16:00 EMOM

minute 1: 5/4 Strict Pull-Ups + AMRAP Kipping Pull-Ups

minute 2: 35 Double Unders

minute 3: – Max Dual Dumbbell Step-Ups

minute 4: Rest

Dumbbells: 2×35/25lb, 15/12kg

Box Height: 20in

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Competitor

Sub Heavy Double Unders

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Travel /Hotel:

As prescribed

Sub Bench Step-Ups if no box is available

Mobility (Checkmark)

PRVN Mobility #2

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Optional Accessories (Checkmark)

5 Sets

:30 Renegade Rows

:30 Rest

:30 V-Ups

:30 Rest

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  • POSTED BY CrossFit Sacrifice
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