CrossFit - Sun, Aug 9
Warm-Up

General Warm-Up

2:00 Cardio Choice

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2 x

5/5 Worlds Greatest Stretch

5/5 Single Arm Upright Rows

5/5 Single Arm Strict Press

5/5 Kettlebell Windmill

20 Plank Shoulder Taps

10 Alternating V-Ups

5 Up Downs

Specific Warm-Up

2 x

6-8 GHD Sit-Ups (Building Range of Motion) or working alternative

6-8 Alternating Dumbbell Snatch (Building to working weights)

3-5 Burpees over Dumbbells

30-50m Farmers Carry (Building to Working Loads)

"Totally" (4 Rounds for reps)

Every 6:00 x 4 Sets, For Time:

18 GHD Sit-Ups

14 Alternating Dumbbell Snatch

10 Lateral Burpees over the Dumbbells

200m Kettlebell Farmers Carry

Score = Sum Total Time

Dumbbells: 50/35lb (22.5/15kg)

Kettlebells: 2 x 53/35lb (24/16kg)

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Goals: 3:40-4:30 per set

Stimulus: Midline and Grip Endurance

RPE: 8/10

Primary Objective: Move through the GHD sit-ups, dumbbell snatch, and lateral burpees unbroken, with only one planned break on the farmers carry at the 100m turnaround.

Secondary Objective: Consistent splits across all four sets; your last set cannot be your slowest set.

[Totally : Levels] (4 Rounds for reps)

Level 2:

Every 6:00 x 4 Sets, For Time:

16 GHD Sit-Ups

14 Alternating Dumbbell Snatch

8 Lateral Burpees over the Dumbbells

150m Kettlebell Farmers Carry

Dumbbells: 35/25lb (15/12kg)

Kettlebells: 2 x 53/35lb (24/16kg)

Level 1:

Every 6:00 x 4 Sets, For Time:

16 AbMat Sit-Ups

12 Alternating Dumbbell Hang Snatch

8 Burpees

200m Kettlebell Farmers Carry

Dumbbells: 25/15lb (12/7kg)

Kettlebells: 2 x 26/18lb (12/8kg)

Masters 55+:

Every 6:00 x 4 Sets, For Time:

14 GHD Sit-Ups (reduced range)

12 Alternating Dumbbell Snatch

8 Lateral Burpees over the Dumbbells

200m Kettlebell Farmers Carry

Dumbbells: 35/25lb (15/12kg)

Kettlebells: 2 x 35/26lb (16/12kg)

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Competitor:

Every 6:00 x 4 Sets, For Time:

20 GHD Sit-Ups

14 Alternating Dumbbell Snatch

10 Lateral Burpees over the Dumbbells

200m Kettlebell Farmers Carry

Dumbbells: 70/50lb (32/22.5kg)

Kettlebells: 2 x 70/53lb (32/24kg)

Hotel Gym / Travel:

Every 6:00 x 4 Sets, For Time:

18 V-Ups

14 Alternating Dumbbell Snatch

10 Lateral Burpees over the Dumbbells

200m Dumbbell Farmers Carry or 2:00 Dumbbell Farmers Hold

Dumbbells: heaviest available

Kettlebell: heaviest available

PRVN Reset

For Quality:

3 Sets

8 Prone Swimmers

1:00 Adductor Rock Back / side

1:00 Frog Pose

Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

16 Plank Kettlebell Pull Through

1-2 / Side Turkish Get-Up

12/12 Single Arm Dumbbell Reverse Wrist Curls