CrossFit - Sun, Sep 14
Warm-Up (Checkmark)

Mobility Prep and Activation

10/10 Line Hops

:30/:30 Banded Lat Stretch

:30 PVC Pass throughs

:30 PVC Elbow Touches

:30 Seated 90/90 Hip Rotations

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General Movement Prep

2 Sets: For Quality

15 Double Unders or 30 Single Unders

6 Bradford Press with Lockout

:20 Behind the Neck Elbow Punches

6 Back Squats

6 Front Squats

:15 Wall Facing Handstand Hold

Gymnastics Strength (10 Rounds for reps)

10:00 EMOM

Minute 1: 8-10 Strict Handstand Push-Ups

Minute 2: 8-10 Strict Toes to Ring

Modifications and/or Substitutions:

For Strict Handstand Push-Ups: Modify to Box Pike HSPU, Seated Dumbbell Press, or Axel Bar Z-Press

For Strict Toes to Ring: Modify to Strict Knees to Chest, Hanging Knee Raises, or Weighted Hollow Rocks

Level 1 / Beginner Athletes:

10:00 EMOM

Minute 1: 5–7 Box Pike HSPU or Dumbbell Press

Minute 2: 5–7 Hanging Knee Raises

Specific Prep (Checkmark)

15 Double Unders or 30 Single Unders

2-4 Box Pike Strict HSPU

3-4 Strict Knees to Chest on Rings

5 Thrusters (Empty Barbell)

Before the Workout

Over the course of 2 sets build to working loads on the Thruster

“The Very Hungry Barbell” (Time)

For Time:

10-20-30-40-50-40-30-20-10

Double Unders

1-2-3-4-5-4-3-2-1

Thrusters

Barbell 135/95lb, (61/43kg)

Time Domain: 5:00-7:00

Time Cap: 10:00

Stimulus: Barbell Cycling / Leg Stamina

RPE: 8/10

Primary Objective: Look to keep unbroken movements throughout.

Secondary Objective: Quick transitions and a steady overall pace for the day.

[The Very Hungry Barbell: Levels] (Time)

Level 2:

For Time:

10-15-20-25-30-25-20-15-10

Double Unders

1-2-3-4-5-4-3-2-1

Thrusters

Barbell 115/75lb, 52/35kg

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Level 1:

For Time:

10-20-30-40-50-40-30-20-10

Single Unders

1-2-3-4-5-4-3-2-1

Thrusters

Barbell 75/55lb, 34/25kg

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Masters 55+:

For Time:

10-20-30-40-50-40-30-20-10

Double Unders

1-2-3-4-5-4-3-2-1

Thrusters

Barbell 95/65lb, 43/30kg

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Competitor

For Time:

10-20-30-40-50-40-30-20-10

Unbroken Double Unders

1-2-3-4-5-4-3-2-1

Thrusters

Barbell 185/125lb, 84/57kg

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Travel /Hotel:

For Time:

10-20-30-40-50-40-30-20-10

Double Unders

1-2-3-4-5-4-3-2-1

Dumbbell Thrusters

Dumbbells: 2 x 50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch

Optional Accessories (Checkmark)

3-4 Sets: For Quality

100ft (30m) Reverse Sled Drag

20/15 Push-Ups

200ft (60m) Farmers Carry

Choice on Loads