April 2019

CrossFit 5 rounds for accumulated time: L-Sit (rest 1:00 between rounds)   “Christine” 3 rounds for time: 500m Row 12 Deadlift (BW) 21 Box Jump 24/20 ______________________________   Competitor (Athletes attending training camp, aerobic work only) Snatch Push Press + Overhead Squat At a moderate load: 5+1, 4+1, 3+1, 2+1, 1+1   Snatch 3 Waves: […]

Upper Body (8a/9a/5p) 5 rounds: No rest between exercises. 5 Bench Press 5 Standing Shoulder Press 5 Weighted Dip (alternate rounds with a partner) 4 rounds: No rest between exercises. 10 Pullover 10 Front Pulldown 10 Seated Row (alternate rounds with a partner)   At a moderate load: Side & Front Raise 8-8-8 (8 each

CrossFit With a partner for time: 100 Double Under 50 Wall Ball 20/14 25 Chest to Bar Pull-up 80 Double under 40 Wall Ball 20 Chest to Bar Pull-up 60 Double under 30 Wall Ball 15 Chest to Bar Pull-up 40 Double under 20 Wall Ball 10 Chest to Bar Pull-up 20 Double under 10

CrossFit For load: Push-Press 6-6-6-6 (make consistent increases) AMRAP 12:00 12 Power Clean 135/95 12 Burpee Over the Bar 12 Shoulder to Overhead 135/95 12 Burpee Over the Bar _______________________ Competitor Jerk 70% 2×2 75% 1×1 80% 3×1 For total reps: Every 1:00 for 10:00 Odd min: Ring Muscle-up Even min: Bar Muscle-up *start every

CrossFit For load: Overhead Squat 6-6-6-6 (make consistent increases) For Time: 400m Run 200m DBall Carry 100/80 200m Sled Push 135/90 200m OH Carry 45/35 200m Farmer Carry 53/35 400m Run (one person works at a time) _________________________ Competitor 3 rounds not timed: 500m Row 400m Run 30 Double under Snatch 70% 2×2 75% 1×1

6:00a Open Gym 7:00a Competitor 7:30a Kettlebell  8:00a Weightlifting 9:00a Upper Body 10:00a CrossFit 11:00a CrossFit __________________________________ Upper Body 10-8-6-15 No rest between exercises. Pec Deck Decline Press Multi-Triceps (alternate rounds with a partner) 10-8-6-15 No rest between exercises. Scap Rolls Seated Row Standing Shrug (alternate rounds with a partner) 3 rounds: No rest between

CrossFit  Accumulate for time: 1:00 Plank 1:00 L-Sit 1:00 Plank AMRAP 7:00 7 Deadlift 225/155 11 Thruster 95/65 30 Double under ______________________ Competitor Snatch 70% 2×2 75% 1×1 80% 2×1 85% 1×1 For time: 15 Overhead Squat 135/95 5 Rope Climb 12 Overhead Squat 4 Rope Climb 9 Overhead Squat 3 Rope Climb Not timed:

Upper Body (8a/9a/5p) 4 rounds: No rest between exercises. 8 Bench Press 8 Standing Shoulder Press 8 Weighted Dip (alternate rounds with a partner) 4 rounds: No rest between exercises. 8 Pullover 8 Front Pulldown 8 Seated Row (alternate rounds with a partner) 3 rounds: No rest between exercises. 21’s Lateral Raise (alternate rounds with

CrossFit AMRAP 2:00 Rope Climb   4 rounds for total reps: AMRAP 4:00 20/15 Calorie Row 20 Pull-ups 20 Burpees AMRAP Sit-up (rest 4:00 between AMRAP’s) ________________________   Competitor Clean 70% 2×2 75% 1×1 80% 2×1 85% 1×1   Deadlift Build to a heavy set of 5   AMRAP 3:00 6 Step-up (alt legs) 50/35

CrossFit For load: Push Press 8-8-8 (make consistent increases) – 3 rounds for time: 400m Run 30 Push-up 30 Box Jump Over 24/20 ______________________ – Competitor Jerk 70% 2×2 75% 1×1 80% 2×1 85% 1×1 – For time: 30 Ring Muscle-up – For total reps: Every 1:00 for 10:00 Toes to Bar *start every minute