Archives for June 2019

CrossFit
Back Squat
Build to a heavy set of 1

AMRAP 20:00
20 Toes to Bar
10 Power Clean 135/95
20 Steps Walking Lunge
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Competitor
For load:
Every 1:00 for 10:00
1 Clean + 1 Front Squat + 1 Jerk
(add 10lbs/5lbs each set)

Clean Pull
90% 2×3
100% 2×2

Back Squat
70% 1×3
75% 1×3
80% 2×1
85% 1×1
90% 1×1

5 rounds:
15 Calorie Assault Bike
10 Calorie Ski Erg
1:30 Recovery Row
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FitEssentials
For load:
Strict Press 8-8-5-5

4 rounds no measure:
:30 Walking Lunge
:30 Rest

AMRAP 10:00
12 Russian Kettlebell Swing
6 Goblet Squat
250/200m Row
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Weightlifting
At a moderate load:
Muscle Snatch + Power Snatch + Snatch
5(1+1+1)

Snatch
70% 2×3
75% 2×2

Deficit Snatch Pull
80% 4×3

Back Squat
70% 2×3
75% 3×2

“We do not know the true value of our moments until they have undergone the test of memory.”
~Georges Duhamel

6:00a Open Gym
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-2:00p Iron Athlete Snatch Clinic
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Upper Body
“Drop Set”
Pec Deck

“Drop Set”
Decline Press

“Drop Set”
Triceps Pushdown

“Drop Set”
Rowing Torso

“Drop Set”
Seated Row

“Drop Set”
Biceps Curl

For time:
150 Sling Shot Push-up

*Drop Set
Set 1: choose a weight that allows 6-8 reps
(rest only long enough to change weight)
Set 2: Decrease by 20%. Max reps
(rest only long enough to change weight)
Set 3: Decrease by 20%. Max reps
(rest only long enough to change weight)
Set 4: Decrease by 20%. Max reps
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Weightlifting
Snatch
70% 4×3

Clean + Jerk
70% 4(2+2)

Snatch Pull
80% 4×4

Pause Squat (:02 in bottom)
70% 4×3

“Those that are most slow in making a promise are the most faithful in the performance of it.”
~Jean-Jacques Rousseau

CrossFit
Deadlift
6-6-6

For time:
30 Power Snatch 95/65
30 Bar Facing Burpee
30 Thruster 95/65
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Competitor
At a moderate load:
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1

Snatch
3 waves:
75% 1×1
80% 1×1
85% 1×1

For load:
Dumbbell Goblet Squat
12-10-8

For time:
30 Power Snatch 95/65
30 Bar Facing Burpee
30 Thruster 95/65

“The characteristic of scientific progress is our knowing that we did not know.”
~Gaston Bachelard

Upper Body
Dumbbell Bench Press
6-6-6-6
(make consistent increases)

Dumbbell Pullover
6-6-6-6
(make consistent increases)

Tempo Dumbbell Fly (:04 ecc)
10-8-6-4
(make consistent increases)

Tempo Skull Crusher (:04 ecc)
10-8-6-4
(make consistent increases)

Plate Circle (both directions)
2×15
(constant load)

”Superman Curl”
5 Barbell Curl
10 Wide Grip Curl
15 Reverse Curl
20 Close Grip Curl
(decrease load each set)
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Sleds
10 rounds for load:
30yd Sled Push
(rest 1:00 between pushes)
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FitEssentials
Back Squat 4-4-2-2-2

3 rounds for reps + cals:
:30 Wall Ball
:30 Rest
:30 Burpee
:30 Rest
:30 Box Step-up
:30 Rest
:30 Row
:30 Rest
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Weightlifting
At a moderate load:
Hang Snatch High Pull
4×4

At a moderate load:
Muscle Snatch + Power Snatch
5(2+1)

At a moderate load:
Close Grip Bench Press
12-10-8

At a moderate load:
Single-Leg Hamstring Curl
12-10-8

21-15-9
Nautilus Ab1
Back Extension

“The secret of joy in work is contained in one word – excellence. To know how to do something well is to enjoy it.”
~Pearl S. Buck

CrossFit
4 rounds for total reps:
:40 Ball Slam 20/14
:20 Rest
:40 Row for Calories
:20 Rest
:40 Russian Kettlebell Swing 70/53
:20 Rest
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Competitor
Clean
3 waves:
75% 1×1
80% 1×1
85% 1×1

Clean Pull
90% 4×4

No measure:
15 Incline Sit-up
30 Back Extension (45 degree)
15 Incline Sit-up

3 rounds for time: (slowest is score)
27 Double under (unbroken)
21 Calorie Ski Erg
15 Box Jump 24/20
9 Front Squat 185/125
(rest 3:00 between rounds)
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Weightlifting
At a moderate load:
Clean from Blocks (BK)
4×3 -choose weight-

At a moderate load:
Clean Pull
4×4 -choose weight-

At a moderate load:
Front Squat
4×3 -choose weight-

At a moderate load:
Single-Arm Row
12-10-8

At a moderate load:
Nautilus Rowing Torso
15-12-9

“Each generation imagines itself to be more intelligent than the one that went before it, and wiser than the one that comes after it.”
~George Orwell

CrossFit
Strict Press
8-8-8

AMRAP 12:00
3-6-9-12-15…
Push-up
Toes to Bar
*200m Run at 0:00, 3:00, 6:00, 9:00
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Competitor
5 rounds no measure:
2:00 Row – Easy
1:00 Row – Medium
1:00 Row – Fast

At a moderate load:
Tempo Bench Press (:04 eccentric)
4-4-4-4
(make consistent increases)

At a moderate load:
Every 1:00 for 10:00
Odd min: 2 Weighted Pull-up
Even min: 2 Weighted Dip
(make consistent increases)

3 rounds:
No rest between exercises.
8 Seated Row
8 Pullover
8 Seated Dip

3 rounds:
12 Nautilus Rowing Torso
12 Ring Row
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Aerobic Capacity
6 rounds for calories:
1:00 Ski or Run
1:00 Bike
1:00 Row
(rest 3:00 between rounds)
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Weightlifting
At a moderate load:
Pause Jerk (:03 in bottom)
4×3 -choose weight-

At a moderate load:
Power Clean
4×3 -choose weight-

At a moderate load:
Press in Split
5×5 -choose weight-

5 rounds:
7 Incline Sit-up
7 Back Extension (45 Degree)

“It’s easier to go down a hill than up it but the view is much better at the top.”
~Henry Ward Beecher

CrossFit
Back Squat 8-8-8

10 rounds for time:
10 Wall Ball 20/14
20 Double under
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Competitor
Snatch
70% 2×3
80% 3×2

Snatch Pull
90% 4×4

Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 3×1

5 rounds for time: (slowest is score)
15 Calorie Assault Bike
15 Russian Kettlebell Swing 70/53
(rest 1:00 between rounds)
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FitEssentials
For load:
“Superset”8-8-6-6
Close Grip Bench Press
Single-Arm Row (each arm)

Partner Workout
AMRAP 14:00
5 Dumbbell Burpee Deadlift
250/200m Row
(alternate rounds with a partner)
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Weightlifting
At a moderate load:
Muscle Snatch
4×3 -choose weight-

At a moderate load:
Snatch Push Press
5×5 -choose weight-

At a moderate load:
Deficit Snatch Pull
4×3 -choose weight-

Back Squat
70% 4×4

“The bond that links your true family is not one of blood, but of respect and joy in each other’s life.”
~Richard Bach

6:00a Open Gym
7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
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Upper Body
“Cumulative Set”
Chest Press

“Cumulative Set”
Pullover

“Cumulative Set”
Shoulder Press

“Cumulative Set”
Seated Row

“Cumulative Set”
Pec Deck

“Cumulative Set”
Rowing Torso

For time:
150 Sling Shot Push-up

*Cumulative Set
1 Rep
(rest :10)
2 Reps
(rest :10)
3 Reps
*Continue until failure to complete a set.
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1
100%+

Clean & Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
95% 1×1
100%+

Back Squat
70% 2×2
80% 2×1
85% 1×1
90% 1×1
95% 1×1
100%+

” The mastery of nature is vainly believed to be an adequate substitute for self mastery.”
~Reinhold Niebuhr