Home – CrossFit Sacrifice

CrossFitSaturday, 9:00 am - 10:00 am9:00 AM Free WOD
CrossFit - Sat, Nov 14

"Saturday Community Wod " (Time)
For time:
3rds of:
12 Burpees
10 Power Cleans@95/75
10 Box Jumps@24/20
8 Pull-ups
8 Toes To Bar
4 Front Squats
4 Pus Press
rest 1:30 after each round
Time Cap: 24 mins
RX+ 135/95
Chest to Bar Pull ups
GHD Sit-ups

SUB T2B (ab mat sit-ups)
Pull-ups- Ring Rows
CrossFitSunday, 8:00 am - 9:00 amSunday Funday at Home WOD!
CrossFit - Sun, Nov 15

Warm-Up
General Warm-Up
1 Set:
1:30 Cardio Choice (Bike Ideally)
10/10 Quadruped Thoracic Rotations
10 Scapular Push-Ups
10 Kettlebell Deadlifts, Light
:30 Alternating Plate Toe Touches
-
1 Set:
12 Alternating Single Arm Kettlebell Swings
20 Bear Plank Shoulder Taps
:20 Hollow Hold
20 Plyo Plate Hops
10 Air Squats
-
1 Set:
8 Bench Press @ Empty Barbell
8 American Kettlebell Swings @ Warm-Up Weight
8 "A" Jumps
8/6 Calorie Echo Bike
-
Build to 60% on Bench Press in sets of 3-5 reps at a time
"Landing Gear" (Checkmark)
For Quality
25:00 EMOM
Minute 1: 10 Bench Press
Minute 2: 12 "A" Jumps to Plate
Minute 3: 14 American Kettlebell Swings
Minute 4: 16/12 Calorie Echo Bike
Minute 5: Rest

Goal: Complete each movement within :30, except the Bike.

Score = Check Box

Barbell: 60% of 1RM Bench Press
Kettlebell: 53/35lb (24/16kg)

"A" Jumps: 45lb (20kg) Plate
Echo Bike Alternatives: 18/14 Calorie BikeErg / 16/12 Calorie Row / 15/11 Calorie SkiErg

Goals: All movements completed in under :30, except the bike
Stimulus: Full Body Strength Endurance
RPE: 5/10

Primary Objective: Complete each movement with form and precision in under :30, except the bike.
Secondary Objective: Finish the bike inside the minute at an RPE of 8/10 or less, the only dose increase today.
[Landing Gear: Levels] (Checkmark)
Level 2:
25:00 EMOM
Minute 1: 10 Bench Press
Minute 2: 12 "A" Jumps
Minute 3: 14 American Kettlebell Swings
Minute 4: 14/10 Calorie Echo Bike
Minute 5: Rest
Barbell: 60% of 1RM Bench Press
Kettlebell: 44/26lb (20/12kg)
"A" Jumps: 45lb (20kg) Plate

Level 1:
25:00 EMOM
Minute 1: 8 Bench Press
Minute 2: 10 "A" Jumps or Plate Step Overs
Minute 3: 12 Russian Kettlebell Swings
Minute 4: 12/9 Calorie Echo Bike
Minute 5: Rest
Barbell: Light to Moderate, Empty Barbell or Dumbbells
Kettlebell: 35/18lb (16/8kg)
"A" Jumps: 25lb (11kg) Plate or Floor Line

Masters 55+:
25:00 EMOM
Minute 1: 8 Bench Press
Minute 2: 10 "A" Jumps
Minute 3: 14 Russian Kettlebell Swings
Minute 4: 14/10 Calorie Echo Bike
Minute 5: Rest
Barbell: 60% of 1RM Bench Press
Kettlebell: 44/26lb (20/12kg)
"A" Jumps: 25lb (11kg) Plate

Competitor:
25:00 EMOM
Minute 1: 10 Bench Press
Minute 2: 12 "A" Jumps
Minute 3: 14 American Kettlebell Swings
Minute 4: 18/14 Calorie Echo Bike
Minute 5: Rest
Barbell: 65% of 1RM Bench Press
Kettlebell: 70/53lb (32/24kg)
"A" Jumps: 45lb (20kg) Plate

Hotel Gym / Travel:
25:00 EMOM
Minute 1: 10 Dumbbell Bench Press
Minute 2: 12 "A" Jumps to a Low Step
Minute 3: 10 Dual Dumbbell Hang Muscle Snatch
Minute 4: 16/12 Calorie Machine of Choice
Minute 5: Rest
Dumbbells: 35/25lb, 15/12kg
PRVN Reset
For Quality:
3 Rounds:
:30/:30 Doorway Pec Stretch
8/8 Banded Shoulder External Rotations
:30 Dead Hang from Pull-Up Bar (relaxed grip, decompress)
:30/:30 Couch Stretch
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12 GHD Hip Extensions
10 Superman Snow Angels
:12-:15 Parallette L-Sit
:30 Ring Plank with Turnout

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