CrossFit - Thu, Jul 17
Mobility and Bodyheat
General Prep 

2 Sets: For Quality

10 Kettlebell Deadlift

10 Scapular Push-Ups

20 Alternating Plank Shoulder Taps

10/10 Single Leg Glute Bridge

:20/:20 Single Leg Glute Bridge Hold

Specific Prep

2 Sets:

3-5 Deadlifts @ light load

3-5 Bench Press @ light load

8 Russian Kettlebell Swings + 8 American Kettlebell Swings @ working weights

6-8 Push-Ups

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Then Build to working loads on Deadlift and Bench

“Say Hello to My Little Friend” (10 Rounds for reps)

20:00 EMOM

Minute 1: 3 Deadlifts

Minute 2: 3 Bench Press

Minute 3: 15 American Kettlebell Swings + 15/10 Push-Ups

Minute 4: Rest

Kettlebell @ 53/35lb, 24/16kg

Deadlift and Bench Loading @ 80%+

Score: Sum Total Load

Goal: Building to 85-88%

Stimulus: Strength + Stamina Blend / Posterior Chain + Push Volume

RPE: 8/10

Primary Objective: Maintain good positions and bar speed at 80-90% of 1RM

Secondary Objective: Sustain quality movement across high-rep KB + push-up pairing

[Say Hello to My Little Friend: Levels] (10 Rounds for reps)

Level 2:
20:00 EMOM
Minute 1: 3 Deadlifts
Minute 2: 3 Bench Press
Minute 3: 15 American Kettlebell Swings + 12/9 Push-Ups
Minute 4: Rest

Kettlebell @ 44/26lb, 20/12kg
Deadlift and Bench Loading @ 80%+

Level 1:
20:00 EMOM
Minute 1: 5 Deadlifts
Minute 2: 5 Bench Press
Minute 3: 15 Russian Kettlebell Swings + 10/8 Elevated Push-Ups
Minute 4: Rest

Kettlebell @ 36/26lb, 16/12kg
Deadlift and Bench Loading @ 7 RPE

Masters 55+:
20:00 EMOM
Minute 1: 3 Deadlifts
Minute 2: 3 Bench Press
Minute 3: 15 Russian Kettlebell Swings + 12/9 Push-Ups
Minute 4: Rest

Kettlebells @ 44/26lb, 20/12kg
Deadlift and Bench Loading @ 80%+

Competitor:
Kettlebell: 70/53lb, 32/24kg

Travel / Hotel:
20:00 EMOM
Minute 1: 10 Dual Dumbbell Deadlifts
Minute 2: 10 Dual Dumbbell Bench Press
Minute 3: 15 American Kettlebell Swings + 15/10 Push-Ups
Minute 4: Rest

Loads: Choice

Mobility
Optional Accessories (Checkmark)