CrossFit - Sun, Jan 18 – CrossFit Sacrifice

01JAN, 1900

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CrossFit – Sun, Jan 18

Warm-Up Flow (Checkmark)

General Prep:

2 Sets:

:45 Cardio Choice

10 Scap Push-Ups

10 Alternating Samson Lunges

12 Band Pull-Aparts

:30 Dead-Hang / 10 Scapular Pull-Ups

6/6 Single Arm Ring Rows

Bench Press Specific Warm-Up:

Prime pressing pattern and shoulder stability

Empty Barbell:

8 Tempo Bench Press (3-sec lower)

6 Bench Press @ normal tempo + :10 Pause Hold at Lockout on last rep

–

Then add loads

5 Bench Press @ 40–50%

5 Bench Press @ 50–55%

3 Bench Press @ 60%

Cue: Strong foot drive, upper-back tension, consistent bar path.

Bench Press (Every 2:30 x 4 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 80%
Set 4: 3+ Reps @ 85%

% of 1RM Bench Press
*Add 5/5 Rotational Medball Chest Pass Each Set
– These can be done to the Wall or to a Partner to create a fun partner version)

“Wings” (Checkmark)

Every 5:00 x 3 Sets

6 Strict Pull-Ups

12 Ring Rows

24 Dual Dumbbell Hammer Curls

– For the Strict Pull-Ups, we are looking for a challenging set. We can create challenge by adding loads to the pull-ups or moving to strict chest to bar. For scaling purposes, add band tension that allows 6 challenging reps with controlled strict form.

Other modifications today would be to move to a challenging toenail spot variation.

– For the Ring Row, lets look to create an angle that is both challenging, yet sustainable for 12 unbroken reps.

– Dumbbell Hammer Curls: Light Loads that can be done as 24 unbroken. We can sub out Banded Curls if needed and have a great 24 rep bicep burnout set here at the end of each set

Level 2,1,Masters, Comp: As prescribed. Look at adjustments for pull-ups that make the most since for 6 strict reps (unbroken)

Travel: Sub Inverted Rows or Dumbbell Bent Over Rows for Ring Rows

Goal: Complete all reps with strict control and no form degradation

Stimulus: Vertical pulling strength, horizontal pulling stamina, and upper-arm hypertrophy

RPE: 5-6/10, just a pump!

Primary Objective: Perform 6 strict pull-ups as a challenging, unbroken set

Secondary Objective: Maintain unbroken ring rows and hammer curls with full control

[Wings: L2, L1, & Masters 55+] (Checkmark)

Level 2, 1, Masters 55+:

As prescribed

[Wings: Competitor & Travel] (Checkmark)

Competitor, Travel / Hotel

As prescribed

Mobility (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories (Checkmark)

For Quality

Part A)

3 Sets

:30 Wall Facing Handstand Hold

20 Banded Tricep Extensions

Part B)

2 Sets:

20 Alt Barbell Wrist Extensor Rolls

10-12 Weighted Maltese Raises

Upcoming classes

CrossFitTuesday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Tue, Jun 2

Warm-Up Flow (Checkmark)
General Warm-Up
2 Sets
10 Banded Passthroughs
15 Banded Pull-Aparts
5/5 Single Arm Kettlebell Strict Press
5/5 Kettlebell Windmill
:15 Hollow Hold
10 Alternating V-Ups

Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
Shoulder Press (Every 3:00 x 3 Sets: 10 Strict Press Loading: 65-75% of 1RM Strict Press, same load across all three sets.)
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
Primer (Checkmark)
8 Bar Kip Swings
4 Strict Knees to Chest
6 Toes to Target or Alternating Toes to Target (Building to Bar)
-
4-6 Dumbbell Bench Press @ Warm-Up Loads
4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads
-
4-6 Toes to Bar or modification for the day
4-6 Dumbbell Bench Press @ Working Loads
4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.
"Pain It Don't Hurt" (Time ↓ Shorter is Better)
For Time
8 Sets:
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00

Stimulus: Upper Body Density
RPE: 8/10

Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
[Pain It Don't Hurt: Level 2, Level 1, & Masters 55+] (Time ↓ Shorter is Better)
Level 2:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg

Level 1:
For Time
8 Sets:
6 Hanging Knee Raises or Kipping Knee Raises
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: Load that allows unbroken sets across all 8 rounds
Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 30/20lb, 14/9kg
Kettlebell: 53/35lb, 24/16kg
[Pain It Don't Hurt: Competitor & Travel] (Time ↓ Shorter is Better)
Competitor:
For Time
8 Sets:
10 Toes to Bar
10 Dumbbell Bench Press
10 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Goal: Sub 14:00. Every set unbroken, transitions under :10.

Hotel Gym / Travel:
For Time
8 Sets:
8 V-Ups or Toes to Target
8 Dumbbell Bench Press
8 Dual Dumbbell American Swings or Russian Swings
Rest :30 between sets
Dumbbells: Challenging load across all 8 sets
PRVN Reset (Checkmark)
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T"
:30 Glute Bridge Hold
5/5 90-90 Get-ups
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Dumbbell French Press, Moderate
15 Banded Tricep Extensions
10 Incline Y Raise, Light to Moderate
CrossFitTuesday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Tue, Jun 2

Warm-Up Flow (Checkmark)
General Warm-Up
2 Sets
10 Banded Passthroughs
15 Banded Pull-Aparts
5/5 Single Arm Kettlebell Strict Press
5/5 Kettlebell Windmill
:15 Hollow Hold
10 Alternating V-Ups

Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
Shoulder Press (Every 3:00 x 3 Sets: 10 Strict Press Loading: 65-75% of 1RM Strict Press, same load across all three sets.)
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
Primer (Checkmark)
8 Bar Kip Swings
4 Strict Knees to Chest
6 Toes to Target or Alternating Toes to Target (Building to Bar)
-
4-6 Dumbbell Bench Press @ Warm-Up Loads
4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads
-
4-6 Toes to Bar or modification for the day
4-6 Dumbbell Bench Press @ Working Loads
4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.
"Pain It Don't Hurt" (Time ↓ Shorter is Better)
For Time
8 Sets:
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00

Stimulus: Upper Body Density
RPE: 8/10

Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
[Pain It Don't Hurt: Level 2, Level 1, & Masters 55+] (Time ↓ Shorter is Better)
Level 2:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg

Level 1:
For Time
8 Sets:
6 Hanging Knee Raises or Kipping Knee Raises
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: Load that allows unbroken sets across all 8 rounds
Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 30/20lb, 14/9kg
Kettlebell: 53/35lb, 24/16kg
[Pain It Don't Hurt: Competitor & Travel] (Time ↓ Shorter is Better)
Competitor:
For Time
8 Sets:
10 Toes to Bar
10 Dumbbell Bench Press
10 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Goal: Sub 14:00. Every set unbroken, transitions under :10.

Hotel Gym / Travel:
For Time
8 Sets:
8 V-Ups or Toes to Target
8 Dumbbell Bench Press
8 Dual Dumbbell American Swings or Russian Swings
Rest :30 between sets
Dumbbells: Challenging load across all 8 sets
PRVN Reset (Checkmark)
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T"
:30 Glute Bridge Hold
5/5 90-90 Get-ups
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Dumbbell French Press, Moderate
15 Banded Tricep Extensions
10 Incline Y Raise, Light to Moderate
CrossFitTuesday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Tue, Jun 2

Warm-Up Flow (Checkmark)
General Warm-Up
2 Sets
10 Banded Passthroughs
15 Banded Pull-Aparts
5/5 Single Arm Kettlebell Strict Press
5/5 Kettlebell Windmill
:15 Hollow Hold
10 Alternating V-Ups

Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
Shoulder Press (Every 3:00 x 3 Sets: 10 Strict Press Loading: 65-75% of 1RM Strict Press, same load across all three sets.)
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
Primer (Checkmark)
8 Bar Kip Swings
4 Strict Knees to Chest
6 Toes to Target or Alternating Toes to Target (Building to Bar)
-
4-6 Dumbbell Bench Press @ Warm-Up Loads
4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads
-
4-6 Toes to Bar or modification for the day
4-6 Dumbbell Bench Press @ Working Loads
4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.
"Pain It Don't Hurt" (Time ↓ Shorter is Better)
For Time
8 Sets:
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets

Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00

Stimulus: Upper Body Density
RPE: 8/10

Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
[Pain It Don't Hurt: Level 2, Level 1, & Masters 55+] (Time ↓ Shorter is Better)
Level 2:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg

Level 1:
For Time
8 Sets:
6 Hanging Knee Raises or Kipping Knee Raises
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: Load that allows unbroken sets across all 8 rounds
Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 30/20lb, 14/9kg
Kettlebell: 53/35lb, 24/16kg
[Pain It Don't Hurt: Competitor & Travel] (Time ↓ Shorter is Better)
Competitor:
For Time
8 Sets:
10 Toes to Bar
10 Dumbbell Bench Press
10 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Goal: Sub 14:00. Every set unbroken, transitions under :10.

Hotel Gym / Travel:
For Time
8 Sets:
8 V-Ups or Toes to Target
8 Dumbbell Bench Press
8 Dual Dumbbell American Swings or Russian Swings
Rest :30 between sets
Dumbbells: Challenging load across all 8 sets
PRVN Reset (Checkmark)
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T"
:30 Glute Bridge Hold
5/5 90-90 Get-ups
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Dumbbell French Press, Moderate
15 Banded Tricep Extensions
10 Incline Y Raise, Light to Moderate
CrossFitWednesday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Wed, Jun 3

Warm-Up Flow (Checkmark)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.
PRVN Engine (2 Rounds for reps)
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
[PRVN Engine: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)

Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)

Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
[PRVN Engine: Competitor & Travel] (2 Rounds for reps)
Competitor:
As Prescribed
Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:
AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)
Goal: Match prescribed calorie targets as closely as available equipment allows.
PRVN Reset (Checkmark)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
10 Scarecrow Plate Rotations
:30 Elevated Puppy Dog Pose (Hands on Box)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Single Leg Hip Thrust, light loads
:30 Weighted Wall Sit
CrossFitWednesday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Wed, Jun 3

Warm-Up Flow (Checkmark)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.
PRVN Engine (2 Rounds for reps)
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
[PRVN Engine: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)

Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)

Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
[PRVN Engine: Competitor & Travel] (2 Rounds for reps)
Competitor:
As Prescribed
Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:
AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)
Goal: Match prescribed calorie targets as closely as available equipment allows.
PRVN Reset (Checkmark)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
10 Scarecrow Plate Rotations
:30 Elevated Puppy Dog Pose (Hands on Box)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Single Leg Hip Thrust, light loads
:30 Weighted Wall Sit
CrossFitWednesday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Wed, Jun 3

Warm-Up Flow (Checkmark)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.
PRVN Engine (2 Rounds for reps)
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
[PRVN Engine: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)

Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)

Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
[PRVN Engine: Competitor & Travel] (2 Rounds for reps)
Competitor:
As Prescribed
Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:
AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)
Goal: Match prescribed calorie targets as closely as available equipment allows.
PRVN Reset (Checkmark)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
10 Scarecrow Plate Rotations
:30 Elevated Puppy Dog Pose (Hands on Box)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Single Leg Hip Thrust, light loads
:30 Weighted Wall Sit
CrossFitWednesday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Wed, Jun 3

Warm-Up Flow (Checkmark)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.
PRVN Engine (2 Rounds for reps)
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
[PRVN Engine: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)

Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)

Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
[PRVN Engine: Competitor & Travel] (2 Rounds for reps)
Competitor:
As Prescribed
Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:
AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)
Goal: Match prescribed calorie targets as closely as available equipment allows.
PRVN Reset (Checkmark)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
10 Scarecrow Plate Rotations
:30 Elevated Puppy Dog Pose (Hands on Box)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Single Leg Hip Thrust, light loads
:30 Weighted Wall Sit
CrossFitWednesday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Wed, Jun 3

Warm-Up Flow (Checkmark)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.
PRVN Engine (2 Rounds for reps)
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
[PRVN Engine: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)

Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)

Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
[PRVN Engine: Competitor & Travel] (2 Rounds for reps)
Competitor:
As Prescribed
Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:
AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)
Goal: Match prescribed calorie targets as closely as available equipment allows.
PRVN Reset (Checkmark)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
10 Scarecrow Plate Rotations
:30 Elevated Puppy Dog Pose (Hands on Box)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Single Leg Hip Thrust, light loads
:30 Weighted Wall Sit
CrossFitWednesday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Wed, Jun 3

Warm-Up Flow (Checkmark)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.
PRVN Engine (2 Rounds for reps)
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
[PRVN Engine: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)

Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)

Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
[PRVN Engine: Competitor & Travel] (2 Rounds for reps)
Competitor:
As Prescribed
Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:
AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)
Goal: Match prescribed calorie targets as closely as available equipment allows.
PRVN Reset (Checkmark)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
10 Scarecrow Plate Rotations
:30 Elevated Puppy Dog Pose (Hands on Box)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Single Leg Hip Thrust, light loads
:30 Weighted Wall Sit
CrossFitWednesday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Wed, Jun 3

Warm-Up Flow (Checkmark)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Echo Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.
PRVN Engine (2 Rounds for reps)
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Score = Total Calories (Row + Echo Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
[PRVN Engine: Level 2, Level 1, & Masters 55+] (2 Rounds for reps)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)

Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)

Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
[PRVN Engine: Competitor & Travel] (2 Rounds for reps)
Competitor:
As Prescribed
Goal: 50/40+ Calories per AMRAP. Run the 1500m at 5k pace or faster and transition directly to the machine with no rest. Total score target is 100/80+ Calories.

Hotel Gym / Travel:
AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)

- Rest 5:00 -

AMRAP 10:00
1500m Run or 1500m Treadmill
Max Calorie Assault Bike or Ski Erg (in remaining time)
Goal: Match prescribed calorie targets as closely as available equipment allows.
PRVN Reset (Checkmark)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
10 Scarecrow Plate Rotations
:30 Elevated Puppy Dog Pose (Hands on Box)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Single Leg Hip Thrust, light loads
:30 Weighted Wall Sit
CrossFitThursday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Thu, Jun 4

Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
1 Wall Walk + 10 Handstand Weight Shifts
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups
-
Then Jump into the Handstand Walk Progressions and Practice
Gymnastics Skill: Handstand Walk (Checkmark)
Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:

Handstand Weight Shifting for athletes still developing balance and shoulder stability.
Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.
Handstand Walks for athletes who are ready to cover distance on open floor.
Modifications:
Level 1: Wall Walks or Handstand Shoulder Taps against the wall; focus on a strong, stacked position at the top and consistent scapular engagement rather than distance.
Hotel Gym / Travel: Wall Walks or Pike Shoulder Taps on the floor; prioritize overhead position and midline tension.
Primer (Checkmark)
1 Round:
6-8 GHD Sit-Ups
30 Double Unders or 50 Single Unders
6-8 Wall Balls
10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps

Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.
"Ride the Ultimate" (4 Rounds for reps)
20:00 EMOM
Minute 1: 15 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 15 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score = Total Distance (ft) accumulated across all Handstand Walk minutes
Goal: 30ft+ per set

Stimulus: Midline Capacity / High Skill Gymnastics
RPE: 7.5/10

Primary Objective: Complete each prescribed working minute in under 45 seconds, leaving meaningful rest before the next minute flips.
Secondary Objective: Accumulate 25ft or more of Handstand Walk in each max effort minute, maintaining consistent output across all four sets.
[Ride the Ultimate: Level 2, Level 1, & Masters 55+] (4 Rounds for reps)
Level 2:
20:00 EMOM
Minute 1: 15 Abmat Sit-Ups
Minute 2: 40 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:
20:00 EMOM
Minute 1: 15 Weighted Sit-Ups or V-Ups
Minute 2: 50 Single Unders or 25 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Reps Handstand Shoulder Taps or 1-2 Wall Walks
Minute 5: Rest
Wall Ball: 14/10lb, 9/6kg, 10/9ft

Masters 55+:
20:00 EMOM
Minute 1: 10 GHD Sit-Ups or 15 Abmat Sit-Ups
Minute 2: 35 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 14/10lb, 6/4kg, 10/9ft
[Ride the Ultimate: Competitor & Travel] (4 Rounds for reps)
Competitor:
20:00 EMOM
Minute 1: 20 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 20 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Goal: 50ft+ per Handstand Walk set

Hotel Gym / Travel:
20:00 EMOM
Minute 1: 20 V-Ups or Alternating V-Ups
Minute 2: 50 Double Unders or 75 Single Unders
Minute 3: 10 Dumbbell Thrusters
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Dumbbells: 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
Optional Accessories (Checkmark)
For Quality:
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
CrossFitThursday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Thu, Jun 4

Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
1 Wall Walk + 10 Handstand Weight Shifts
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups
-
Then Jump into the Handstand Walk Progressions and Practice
Gymnastics Skill: Handstand Walk (Checkmark)
Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:

Handstand Weight Shifting for athletes still developing balance and shoulder stability.
Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.
Handstand Walks for athletes who are ready to cover distance on open floor.
Modifications:
Level 1: Wall Walks or Handstand Shoulder Taps against the wall; focus on a strong, stacked position at the top and consistent scapular engagement rather than distance.
Hotel Gym / Travel: Wall Walks or Pike Shoulder Taps on the floor; prioritize overhead position and midline tension.
Primer (Checkmark)
1 Round:
6-8 GHD Sit-Ups
30 Double Unders or 50 Single Unders
6-8 Wall Balls
10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps

Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.
"Ride the Ultimate" (4 Rounds for reps)
20:00 EMOM
Minute 1: 15 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 15 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score = Total Distance (ft) accumulated across all Handstand Walk minutes
Goal: 30ft+ per set

Stimulus: Midline Capacity / High Skill Gymnastics
RPE: 7.5/10

Primary Objective: Complete each prescribed working minute in under 45 seconds, leaving meaningful rest before the next minute flips.
Secondary Objective: Accumulate 25ft or more of Handstand Walk in each max effort minute, maintaining consistent output across all four sets.
[Ride the Ultimate: Level 2, Level 1, & Masters 55+] (4 Rounds for reps)
Level 2:
20:00 EMOM
Minute 1: 15 Abmat Sit-Ups
Minute 2: 40 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:
20:00 EMOM
Minute 1: 15 Weighted Sit-Ups or V-Ups
Minute 2: 50 Single Unders or 25 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Reps Handstand Shoulder Taps or 1-2 Wall Walks
Minute 5: Rest
Wall Ball: 14/10lb, 9/6kg, 10/9ft

Masters 55+:
20:00 EMOM
Minute 1: 10 GHD Sit-Ups or 15 Abmat Sit-Ups
Minute 2: 35 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 14/10lb, 6/4kg, 10/9ft
[Ride the Ultimate: Competitor & Travel] (4 Rounds for reps)
Competitor:
20:00 EMOM
Minute 1: 20 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 20 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Goal: 50ft+ per Handstand Walk set

Hotel Gym / Travel:
20:00 EMOM
Minute 1: 20 V-Ups or Alternating V-Ups
Minute 2: 50 Double Unders or 75 Single Unders
Minute 3: 10 Dumbbell Thrusters
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Dumbbells: 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
Optional Accessories (Checkmark)
For Quality:
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
CrossFitThursday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Thu, Jun 4

Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
1 Wall Walk + 10 Handstand Weight Shifts
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups
-
Then Jump into the Handstand Walk Progressions and Practice
Gymnastics Skill: Handstand Walk (Checkmark)
Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:

Handstand Weight Shifting for athletes still developing balance and shoulder stability.
Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.
Handstand Walks for athletes who are ready to cover distance on open floor.
Modifications:
Level 1: Wall Walks or Handstand Shoulder Taps against the wall; focus on a strong, stacked position at the top and consistent scapular engagement rather than distance.
Hotel Gym / Travel: Wall Walks or Pike Shoulder Taps on the floor; prioritize overhead position and midline tension.
Primer (Checkmark)
1 Round:
6-8 GHD Sit-Ups
30 Double Unders or 50 Single Unders
6-8 Wall Balls
10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps

Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.
"Ride the Ultimate" (4 Rounds for reps)
20:00 EMOM
Minute 1: 15 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 15 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score = Total Distance (ft) accumulated across all Handstand Walk minutes
Goal: 30ft+ per set

Stimulus: Midline Capacity / High Skill Gymnastics
RPE: 7.5/10

Primary Objective: Complete each prescribed working minute in under 45 seconds, leaving meaningful rest before the next minute flips.
Secondary Objective: Accumulate 25ft or more of Handstand Walk in each max effort minute, maintaining consistent output across all four sets.
[Ride the Ultimate: Level 2, Level 1, & Masters 55+] (4 Rounds for reps)
Level 2:
20:00 EMOM
Minute 1: 15 Abmat Sit-Ups
Minute 2: 40 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:
20:00 EMOM
Minute 1: 15 Weighted Sit-Ups or V-Ups
Minute 2: 50 Single Unders or 25 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Reps Handstand Shoulder Taps or 1-2 Wall Walks
Minute 5: Rest
Wall Ball: 14/10lb, 9/6kg, 10/9ft

Masters 55+:
20:00 EMOM
Minute 1: 10 GHD Sit-Ups or 15 Abmat Sit-Ups
Minute 2: 35 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 14/10lb, 6/4kg, 10/9ft
[Ride the Ultimate: Competitor & Travel] (4 Rounds for reps)
Competitor:
20:00 EMOM
Minute 1: 20 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 20 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Goal: 50ft+ per Handstand Walk set

Hotel Gym / Travel:
20:00 EMOM
Minute 1: 20 V-Ups or Alternating V-Ups
Minute 2: 50 Double Unders or 75 Single Unders
Minute 3: 10 Dumbbell Thrusters
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Dumbbells: 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
Optional Accessories (Checkmark)
For Quality:
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
CrossFitThursday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Thu, Jun 4

Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
1 Wall Walk + 10 Handstand Weight Shifts
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups
-
Then Jump into the Handstand Walk Progressions and Practice
Gymnastics Skill: Handstand Walk (Checkmark)
Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:

Handstand Weight Shifting for athletes still developing balance and shoulder stability.
Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.
Handstand Walks for athletes who are ready to cover distance on open floor.
Modifications:
Level 1: Wall Walks or Handstand Shoulder Taps against the wall; focus on a strong, stacked position at the top and consistent scapular engagement rather than distance.
Hotel Gym / Travel: Wall Walks or Pike Shoulder Taps on the floor; prioritize overhead position and midline tension.
Primer (Checkmark)
1 Round:
6-8 GHD Sit-Ups
30 Double Unders or 50 Single Unders
6-8 Wall Balls
10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps

Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.
"Ride the Ultimate" (4 Rounds for reps)
20:00 EMOM
Minute 1: 15 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 15 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score = Total Distance (ft) accumulated across all Handstand Walk minutes
Goal: 30ft+ per set

Stimulus: Midline Capacity / High Skill Gymnastics
RPE: 7.5/10

Primary Objective: Complete each prescribed working minute in under 45 seconds, leaving meaningful rest before the next minute flips.
Secondary Objective: Accumulate 25ft or more of Handstand Walk in each max effort minute, maintaining consistent output across all four sets.
[Ride the Ultimate: Level 2, Level 1, & Masters 55+] (4 Rounds for reps)
Level 2:
20:00 EMOM
Minute 1: 15 Abmat Sit-Ups
Minute 2: 40 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:
20:00 EMOM
Minute 1: 15 Weighted Sit-Ups or V-Ups
Minute 2: 50 Single Unders or 25 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Reps Handstand Shoulder Taps or 1-2 Wall Walks
Minute 5: Rest
Wall Ball: 14/10lb, 9/6kg, 10/9ft

Masters 55+:
20:00 EMOM
Minute 1: 10 GHD Sit-Ups or 15 Abmat Sit-Ups
Minute 2: 35 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 14/10lb, 6/4kg, 10/9ft
[Ride the Ultimate: Competitor & Travel] (4 Rounds for reps)
Competitor:
20:00 EMOM
Minute 1: 20 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 20 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Goal: 50ft+ per Handstand Walk set

Hotel Gym / Travel:
20:00 EMOM
Minute 1: 20 V-Ups or Alternating V-Ups
Minute 2: 50 Double Unders or 75 Single Unders
Minute 3: 10 Dumbbell Thrusters
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Dumbbells: 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
Optional Accessories (Checkmark)
For Quality:
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
CrossFitThursday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Thu, Jun 4

Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
1 Wall Walk + 10 Handstand Weight Shifts
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups
-
Then Jump into the Handstand Walk Progressions and Practice
Gymnastics Skill: Handstand Walk (Checkmark)
Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:

Handstand Weight Shifting for athletes still developing balance and shoulder stability.
Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.
Handstand Walks for athletes who are ready to cover distance on open floor.
Modifications:
Level 1: Wall Walks or Handstand Shoulder Taps against the wall; focus on a strong, stacked position at the top and consistent scapular engagement rather than distance.
Hotel Gym / Travel: Wall Walks or Pike Shoulder Taps on the floor; prioritize overhead position and midline tension.
Primer (Checkmark)
1 Round:
6-8 GHD Sit-Ups
30 Double Unders or 50 Single Unders
6-8 Wall Balls
10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps

Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.
"Ride the Ultimate" (4 Rounds for reps)
20:00 EMOM
Minute 1: 15 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 15 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score = Total Distance (ft) accumulated across all Handstand Walk minutes
Goal: 30ft+ per set

Stimulus: Midline Capacity / High Skill Gymnastics
RPE: 7.5/10

Primary Objective: Complete each prescribed working minute in under 45 seconds, leaving meaningful rest before the next minute flips.
Secondary Objective: Accumulate 25ft or more of Handstand Walk in each max effort minute, maintaining consistent output across all four sets.
[Ride the Ultimate: Level 2, Level 1, & Masters 55+] (4 Rounds for reps)
Level 2:
20:00 EMOM
Minute 1: 15 Abmat Sit-Ups
Minute 2: 40 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:
20:00 EMOM
Minute 1: 15 Weighted Sit-Ups or V-Ups
Minute 2: 50 Single Unders or 25 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Reps Handstand Shoulder Taps or 1-2 Wall Walks
Minute 5: Rest
Wall Ball: 14/10lb, 9/6kg, 10/9ft

Masters 55+:
20:00 EMOM
Minute 1: 10 GHD Sit-Ups or 15 Abmat Sit-Ups
Minute 2: 35 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 14/10lb, 6/4kg, 10/9ft
[Ride the Ultimate: Competitor & Travel] (4 Rounds for reps)
Competitor:
20:00 EMOM
Minute 1: 20 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 20 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Goal: 50ft+ per Handstand Walk set

Hotel Gym / Travel:
20:00 EMOM
Minute 1: 20 V-Ups or Alternating V-Ups
Minute 2: 50 Double Unders or 75 Single Unders
Minute 3: 10 Dumbbell Thrusters
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Dumbbells: 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
Optional Accessories (Checkmark)
For Quality:
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
CrossFitThursday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Thu, Jun 4

Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
1 Wall Walk + 10 Handstand Weight Shifts
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups
-
Then Jump into the Handstand Walk Progressions and Practice
Gymnastics Skill: Handstand Walk (Checkmark)
Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:

Handstand Weight Shifting for athletes still developing balance and shoulder stability.
Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.
Handstand Walks for athletes who are ready to cover distance on open floor.
Modifications:
Level 1: Wall Walks or Handstand Shoulder Taps against the wall; focus on a strong, stacked position at the top and consistent scapular engagement rather than distance.
Hotel Gym / Travel: Wall Walks or Pike Shoulder Taps on the floor; prioritize overhead position and midline tension.
Primer (Checkmark)
1 Round:
6-8 GHD Sit-Ups
30 Double Unders or 50 Single Unders
6-8 Wall Balls
10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps

Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.
"Ride the Ultimate" (4 Rounds for reps)
20:00 EMOM
Minute 1: 15 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 15 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score = Total Distance (ft) accumulated across all Handstand Walk minutes
Goal: 30ft+ per set

Stimulus: Midline Capacity / High Skill Gymnastics
RPE: 7.5/10

Primary Objective: Complete each prescribed working minute in under 45 seconds, leaving meaningful rest before the next minute flips.
Secondary Objective: Accumulate 25ft or more of Handstand Walk in each max effort minute, maintaining consistent output across all four sets.
[Ride the Ultimate: Level 2, Level 1, & Masters 55+] (4 Rounds for reps)
Level 2:
20:00 EMOM
Minute 1: 15 Abmat Sit-Ups
Minute 2: 40 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:
20:00 EMOM
Minute 1: 15 Weighted Sit-Ups or V-Ups
Minute 2: 50 Single Unders or 25 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Reps Handstand Shoulder Taps or 1-2 Wall Walks
Minute 5: Rest
Wall Ball: 14/10lb, 9/6kg, 10/9ft

Masters 55+:
20:00 EMOM
Minute 1: 10 GHD Sit-Ups or 15 Abmat Sit-Ups
Minute 2: 35 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 14/10lb, 6/4kg, 10/9ft
[Ride the Ultimate: Competitor & Travel] (4 Rounds for reps)
Competitor:
20:00 EMOM
Minute 1: 20 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 20 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Goal: 50ft+ per Handstand Walk set

Hotel Gym / Travel:
20:00 EMOM
Minute 1: 20 V-Ups or Alternating V-Ups
Minute 2: 50 Double Unders or 75 Single Unders
Minute 3: 10 Dumbbell Thrusters
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Dumbbells: 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
Optional Accessories (Checkmark)
For Quality:
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
CrossFitThursday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Thu, Jun 4

Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
1 Wall Walk + 10 Handstand Weight Shifts
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups
-
Then Jump into the Handstand Walk Progressions and Practice
Gymnastics Skill: Handstand Walk (Checkmark)
Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:

Handstand Weight Shifting for athletes still developing balance and shoulder stability.
Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.
Handstand Walks for athletes who are ready to cover distance on open floor.
Modifications:
Level 1: Wall Walks or Handstand Shoulder Taps against the wall; focus on a strong, stacked position at the top and consistent scapular engagement rather than distance.
Hotel Gym / Travel: Wall Walks or Pike Shoulder Taps on the floor; prioritize overhead position and midline tension.
Primer (Checkmark)
1 Round:
6-8 GHD Sit-Ups
30 Double Unders or 50 Single Unders
6-8 Wall Balls
10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps

Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.
"Ride the Ultimate" (4 Rounds for reps)
20:00 EMOM
Minute 1: 15 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 15 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score = Total Distance (ft) accumulated across all Handstand Walk minutes
Goal: 30ft+ per set

Stimulus: Midline Capacity / High Skill Gymnastics
RPE: 7.5/10

Primary Objective: Complete each prescribed working minute in under 45 seconds, leaving meaningful rest before the next minute flips.
Secondary Objective: Accumulate 25ft or more of Handstand Walk in each max effort minute, maintaining consistent output across all four sets.
[Ride the Ultimate: Level 2, Level 1, & Masters 55+] (4 Rounds for reps)
Level 2:
20:00 EMOM
Minute 1: 15 Abmat Sit-Ups
Minute 2: 40 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:
20:00 EMOM
Minute 1: 15 Weighted Sit-Ups or V-Ups
Minute 2: 50 Single Unders or 25 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Reps Handstand Shoulder Taps or 1-2 Wall Walks
Minute 5: Rest
Wall Ball: 14/10lb, 9/6kg, 10/9ft

Masters 55+:
20:00 EMOM
Minute 1: 10 GHD Sit-Ups or 15 Abmat Sit-Ups
Minute 2: 35 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Wall Ball: 14/10lb, 6/4kg, 10/9ft
[Ride the Ultimate: Competitor & Travel] (4 Rounds for reps)
Competitor:
20:00 EMOM
Minute 1: 20 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 20 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Goal: 50ft+ per Handstand Walk set

Hotel Gym / Travel:
20:00 EMOM
Minute 1: 20 V-Ups or Alternating V-Ups
Minute 2: 50 Double Unders or 75 Single Unders
Minute 3: 10 Dumbbell Thrusters
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 5: Rest
Dumbbells: 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Completion:
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
Optional Accessories (Checkmark)
For Quality:
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)

CrossFit – Sun, Jan 18

CrossFit – Sun, Jan 18

Upcoming classes

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