CrossFit - Mon, Dec 1 – CrossFit Sacrifice

CrossFit – Mon, Dec 1

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

1:00 Cardio Choice

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Alternating Scorpions

General Movement Prep

For Quality

2 Sets:

20 Lateral Line Hop or Bar Hops

4 Inchworm Push-Ups

8/8 Single-Leg Glute Bridge March

4 Tall Muscle Cleans

4 Strict Press

:20 Behind the Neck Elbow Punch Throughs

4 Back Squats

4 Front Squats

Specific Squat Prep and Build (Checkmark)

3 Front Squats + 5 Back Squats @ ~45-50%

2 Front Squats + 4 Back Squats @ ~50-55%

1 Front Squat + 3 Back Squats @ 60-65%

Then put working loads on the barbell

Conditioning Warm-Up : After Squats (1 Round @ 50–60% Effort)

5 Empty Barbell Thrusters

3 Burpees (In Place: Practicing Form and Cadence)

3 Thrusters @ Warm-Up or Working Weights

3 Bar Facing Burpees (or lateral if adjusted)

3 Thrusters @ Working Weights

3 Bar Facing Burpees (or lateral if adjusted)

Front Squat + Back Squat (AMRAP – Reps)

Every 3:00 x 5 Sets

Set 1: 3 + 7 @ 70%

Set 2: 3 + 6 @ 75%

Set 3: 3 + 5 @ 80%

Set 4: 2 + 4 @ 85%

Set 5: 2 + Max Reps @ 85%

% of Front Squat

Score = Reps Completed in Set 5 (note weight in comments).

Notes:

This session should feel like a controlled progression into heavier front-squat doubles with moderate back-squat volume work. Athletes should manage bracing consistency through the transition between movements and maintain smooth, balanced foot pressure across all reps. The final set should be tough, but technically sound. Keep mechanics as the primary objective and the max reps as the secondary goal here on the final set of 5. We would look to cap the max effort set at 10 reps today.

Modifications:

– Front Rack Mobility Limitations: Adjust to Back Squat for all reps performing 10-9-8-6-5, starting @ 70% of Back Squat and increasing to an 8.5 RPE / 10 on the final set of 5 reps.

– Knee issues: Adjust to a Box Squat Variation or a Weighted Step-Up in order to reduce shearing force on the knee.

– Low Back Issues: Look to adjust to a split squat variation and keep reps even on each leg as 3/leg Front Rack Split Squat, then 5/Leg Back Rack Split Squat for all sets at more moderate loading.

Beginner Option: 5 x (3 Front Squats + 5 Back Squats) all at 7 RPE focusing on positions and bracing rather than load.

“Full Throttle” (Time)

For Time

3 Rounds for Time

21 Thrusters @ 95/65#

15 Bar Facing Burpees

Level 2:

Barbell: 75/55lb, 34/25kg

Level 1:

For Time:

3 Rounds

21 Thrusters @45/35#