Home – CrossFit Sacrifice

CrossFitSaturday, 9:00 am - 10:00 am9:00 AM Free WOD
CrossFit - Sat, Oct 24

Community WOD (Time)
For time:
1-2-3-4-5-4-3-2-1
Hang Clean & Jerks @115/95
Row (x100m)
100, 200, 300, 400, 500, 400, 300, 200, 100
1 hang clean and jerk 100m row
2 hang clean and jerks 200m row etc…
CrossFitSunday, 8:00 am - 9:00 amSunday Funday at Home WOD!
CrossFit - Sun, Oct 25

Warm-up
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
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10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 90/90 Bear Sit Hip Switch
-
2 Sets (Priming the Shoulders and Midline for Overhead Work):
10 Scapular Push-Ups
8 Bradford Press w/ Lockout (PVC)
8/8 Single Arm Kettlebell Strict Press, Light
5/5 Kettlebell Windmills, Light
:20 Front Plank Hold
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Strict Press (Ribs down, bar path tight to the face)
5 Push Press (Vertical dip, drive through the whole foot)
5 Front Rack Dip and Drive, No Press
5 Split Jerk Footwork from the Front Rack (Fast feet, quiet landing)
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Then build to the opening load on the Strict Press before the clock starts, carrying the same ramp into the Push Press and Split Jerk.
Shoulder Press (Every 2:00 x 3 Sets 5 Strict Press @ 70-75%)
Loading Notes: % is of 1RMs for each the Strict Press + Push Press + Split Jerk
Push Press (Every 2:00 x 3 Sets 4 Push Press @ 75-80%)
Loading Notes: % is of 1RMs for each the Strict Press + Push Press + Split Jerk
Split Jerk (Every 2:00 x 3 Sets 3 Split Jerks @ 75-80%)
Loading Notes: % is of 1RMs for each the Strict Press + Push Press + Split Jerk
"The Devil in Disguise" (3 Rounds for reps)
Every 3:00 x 3 Sets
12 Dumbbell Bench Press
6 Devils Press
3 Wall Walks
Wall Walk: 10-in From Wall

Score = Sum Total Time

Dumbbells: 2 x 50/35lb (22.5/15kg)
Goal: 1:45-2:00 on / 1:00-1:15 off
Stimulus: Upper Body Push / Interval Density
RPE: 8/10

Primary Objective: Unbroken movements at every station.
Secondary Objective: Consistency and quality mechanics across all three sets.
[The Devil in Disguise: Levels] (3 Rounds for reps)
Level 2:
Every 3:00 x 3 Sets
12 Dumbbell Bench Press
6 Devils Press
3 Wall Walks
Dumbbells: 2 x 35/25lb (15/12kg)
Wall Walk: 15-in From Wall

Level 1:
Every 3:00 x 3 Sets
10 Dumbbell Bench Press
5 Dual Dumbbell Hang Muscle Snatch
5 Burpees
2 Partial Wall Walks to 30-in
Dumbbells: 2 x 25/15lb (12/7kg)

Masters 55+:
Every 3:00 x 3 Sets
12 Dumbbell Bench Press
6 Devils Press
3 Wall Walks
Dumbbells: 2 x 30/20lb (14/9kg)
Wall Walk: 20-in From Wall

Competitor:
Every 3:00 x 3 Sets
12 Dumbbell Bench Press
6 Devils Press
3 Wall Walks
Dumbbells: 2 x 70/50lb (32/22.5kg)
Wall Walk: 10-in From Wall

Hotel Gym / Travel:
Every 3:00 x 3 Sets
12 Dumbbell Bench Press
6 Devils Press
3 Wall Walks or 6 Inchworm Push-Ups
Dumbbells: 2 x 50/35lb (22.5/15kg)

Big Class Notes:
Stagger athletes in two heats 1:30 apart so bench and wall space stays clean. If needed we can move to floor press or dual kb bench press and then dumbbells for the devils press.
PRVN Reset
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
For Quality
4 Sets:
10 Chest Supported Dumbbell Rows
15 Tall Kneeling Banded Tricep Press Downs
10/10 Staggered Stance Dual Kettlebell RDL
:20 Weighted Hollow Hold
Pulling work today to balance out all the pressing. Rows are heavy with a controlled return, press downs stay light with long arms, and the RDLs own a 2s negative each rep.

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