January 2019

CrossFit For load: Deadlift 5×1   8 rounds for total reps: :20 Toes to Bar :10 Rest :20 Box Jump 24/20 :10 Rest :20 Wall Ball Shot 20/14 :10 Rest _______________________   Competitor Not timed: 400m Run 21 Burpee 400m Run 15 Burpee 400m Run 9 Burpee   At a moderate load: Overhead Squat 5-5-5-5-5 […]

Upper Body (8a/9a/5p) Pullover & Press 6-6-6-6 (alternate sets with a partner)   6-9-12-15 No rest between exercises. Pullover EZ-Bar Front Raise (alternate rounds with a partner. decreasing load)   6-9-12-15 No rest between exercises. Shoulder Press Supinated Pulldown (alternate rounds with a partner. decreasing load)   6-9-12-15 No rest between exercises. Seated Dip MAG

CrossFit Skill Rowing Technique   5 rounds for time: (slowest time is score) 5:00 to complete. 20/15 Calorie Row 40 Double Under 20 Burpee to a Plate (rest with remaining time) _____________________________   Competitor At a moderate load: Every 1:00 for 10:00 1 Power Clean + 1 Hang Clean + 1 Front Squat (add 10lbs/5lbs

CrossFit For total reps: Every 1:00 for 10:00 Odd min: Pull-up Even min: Handstand Push-up (choose reps prior to start. unbroken)   For time: 30-20-10 Ring Push-up Sit-up KB Swing 53/35 Sit-up _____________________   Competitor 3 rounds for total calories: :15 Assault Bike for Calories 200m Recovery Jog   At a moderate load: Rebounding Push

CrossFit For load: Thruster 5×1   AMRAP 12:00 200m Run 10 Power Snatches 75/55 10 OH Squats 75/55 ______________________   Competitor At a moderate load: Every 1:00 for 10:00 1 Snatch Pull + 1 Snatch + 1 OHS (add 10lbs/5lbs each set)   Not timed: 21-15-9 GHD Sit-up Back Extension   For time: 1k Row

7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 9:00a Upper Body 10:00a CrossFit 11:00a CrossFit 12:00p Iron Athlete Gymnastics Clinic ______________________   Upper Body (9a) 3 rounds: No rest between exercises. 5 Tempo Pec Deck (:05/:05) 10 Dumbbell Incline Press 10 Multi-Triceps (alternate rounds with a partner)   3 rounds: No rest between

CrossFit For load: Deadlift 4×2   3 rounds for total reps: 1:00 Front Squat 95/65 1:00 C2B Pull-up 1:00 Box Jump Over 24/20 1:00 Dumbbell Snatch 50/35 1:00 Row for Calories 1:00 Rest ______________________   Competitor Back Squat 70% 2×1 75% 1×1 80% 2×1 85% 1×1 90% 1×1 95% 1×1 95%+ 1×1   AMRAP 8:00

Upper Body (8a/9a/5p) Dumbbell Pullover 8-8-8-8 (make consistent increases)   Weighted Dip 8-8-8-8 (make consistent increases)   Bent Dumbbell Row 8-8-8-8 (make consistent increases)   EZ-Bar Pullover & Press 10-8-6-6 (make consistent increases)   EZ-Bar Front Raise 15-12-9-9 (make consistent increases)   AMRAP 1:00 Push-up __________________________________   Sleds (6p) AMRAP 4:00 20yd Sled Push Shuttle

CrossFit Skill Bar Muscle-up   AMRAP 20:00 with a partner: 200m Farmer Carry 53/35 50 Toes to Bar 200m DBall Carry 100/80 50 Goblet Lunges 53/35 _________________________________   Competitor At a moderate load: Power Snatch 5-5-5-5-5 (make consistent increases)   AMRAP 4:00 6 Single-Arm Dumbbell Snatch 50/35 6 Toes to Bar 6 Burpee Over Dumbbell

CrossFit For total reps: Every 1:00 for 10:00 Odd min: Strict HSPU Even min: Strict Pull-up (choose reps prior to start. unbroken)   “Elizabeth” For Time: 21-15-9 Power Clean 135/95 Ring Dip _______________________________   Competitor For total reps: Every 1:00 for 10:00 Odd min: Bar Muscle-up Even min: Hand Walk (choose reps/distance prior to start.