Home – CrossFit Sacrifice

CrossFitFriday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Fri, Jul 24

WARM-UP
General Warm-Up
2:00 Cardio Choice
-
2x
10 Bend and Bows
10 Bootstrap Squats
5 Inchworm (Double Push-Up)
10 Scapular Pull-Ups
5/5 Single Arm Ring Row
10 Hollow Rocks
HERO WOD FRIDAY (Time)
“BRADSHAW”
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift (225/155 Ib)
12 Pull-Ups
24 Double-Unders
[CGE8 2009 Remix: Comp + Hotel] (Time)
Competitor:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 155/105lb (70/47.5kg)
Box: 30/24in

Hotel Gym / Travel:
For Time
30 Dumbbell Power Cleans
30 Toes-to-Bars or Hanging Knee Raises
30 Box Jumps or Broad Jumps
30 Dips
90 Double Unders
15 Dumbbell Thrusters
30 Pull-Ups
30 Burpees
30 Dumbbell Front Rack Lunges
Time Cap: 25:00
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset:
For Quality:
4 Sets:
4 Reverse Nordics (supported) w/ :10s eccentric
:30 Hip Internal Rotation Stretch / side
:30 Horse Stance Pose
4 Scorpion Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, reinforce squat depth.
Optional Accessories (Checkmark)
For Quality
4 Sets
10 Banded Dead-bug
, Light-Moderate Tension
12 Plank Kettlebell Pull Through, Moderate
CrossFitSaturday, 9:00 am - 10:00 am9:00 AM Free WOD
CrossFit - Sat, Jul 25

Saturday Community Wod (3 Rounds for reps)
For Time,
3 rounds of:

200 M Run
7 Dumbbell Thrusters@35/25
7 Devils Press
10 Burpee Box Jump Overs@24/20
7 Devils Press
7 Dumbbell Thrusters
200 M Run
rest 1:30 after each rd

RX+ 50/35
Box 30/24
CrossFitSunday, 8:00 am - 9:00 amSunday Funday at Home WOD!
CrossFit - Sun, Jul 26

WARM-UP
General Warm-Up
400m Run
20/15 Calorie Row
10 Tempo Air Squats
5 Inchworm to Hollow
20 Plank Shoulder Taps
10 Scapular Pull-Ups
10 Ring Rows

Specific Warm-Up
2 Rounds
5 Pull-Ups or Pull-Up Modification (Strict Banded / Jumping / Ring Row)
7/5 Push-Ups or Modification (Elevated / Kneeling)
10 Air Squats
100ft (30m) Farmers Carry @ Warm-Up Loads (R1) / Working Loads (R2)

Primer
1 Sets:
150m Run at working pace
5 Pull-Ups + 7/5 Push-Ups + 10 Air Squats
12/9 Calorie Row
100ft (30m) Farmers Carry at working loads

Use this to confirm carry load and station flow before "Spirit of the Games" begins.
"Spirit of the Games" (AMRAP - Rounds)
24:00 EMOM
Minute 1: 150m Run
Minute 2: 1 Round "Strict Cindy" (5 Pull-Ups, 7 Push-Ups, 10 Air Squats)
Minute 3: 15/12 Calorie Row
Minute 4: 150ft (45m) Farmers Carry

Score = Rounds + Reps Completed

Kettlebell Farmers Carry: 2 x 70/53lb (32/24kg)
Goals: Complete all 24 rounds with 10-15 seconds to spare each minute
Stimulus: Muscular Stamina and Aerobic Endurance
RPE: 6/10

Primary Objective: Complete each movement within the working minute with 10-15 seconds remaining, maintaining a consistent and repeatable station-to-station flow across all six full rotations.

Secondary Objective: Hold a genuine RPE of 6/10 throughout, resisting the urge to push in early rounds and maintaining the same output in round six that was present in round one.
[Spirit of the Games: Levels] (Checkmark)
Level 2:
Minute 1: 150m Run
Minute 2: 5 Strict Banded Pull-Ups, 7 Push-Ups, 10 Air Squats
Minute 3: 12/9 Calorie Row
Minute 4: 150ft (45m) Farmers Carry: 2 x 53/35lb (24/16kg)

Level 1:
Minute 1: 100m Run
Minute 2: 5 Ring Rows + 7 Elevated Push-Ups or Kneeling Push-Ups + 10 Air Squats
Minute 3: 10/8 Calorie Row
Minute 4: 100ft (30m) Farmers Carry: 2 x 35/26lb (16/12kg)

Masters 55+:
Minute 1: 100m Run
Minute 2: 5 Strict Banded Pull-Ups or Ring Rows, 7 Push-Ups, 10 Air Squats
Minute 3: 12/9 Calorie Row
Minute 4: 150ft (45m) Farmers Carry: 2 x 53/35lb (24/16kg)

Competitor:
Minute 1: 200m Run
Minute 2: 1 Round "Strict Chest to Bar Cindy"
Minute 3: 18/14 Calorie Row
Minute 4: 150ft (45m) Farmers Carry: 2 x 70/53lb (32/24kg)
Goal: Complete all 24 rounds with 10 or more seconds remaining each minute

Hotel Gym / Travel:
Minute 1: 150m Run or :45 Hard Bike
Minute 2: 5 Pull-Ups or Ring Rows, 7 Push-Ups, 10 Air Squats
Minute 3: 1:00 Max Calorie Bike or 150m Run
Minute 4: 150ft (45m) Dumbbell Farmers Carry, heaviest available
PRVN Reset:
For Quality:
3 Sets
:45 Seated Forward Fold with Reach
8/8 Quadruped Hip CARs
:45 Doorway or Banded Chest Opener
10 Slow Glute Bridges with a Pause at the Top
Optional Accessories (Checkmark)
For Quality:
5 Sets:
12 Strict Matador Dips
12 Pendlay Row

Use moderate load for the row that allows for good control through the whole range. Light load if possible for the dips.

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