October 2019

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ______________________________ Upper Body 10-12-14-16 (decreasing load)No rest between exercises.Chest PressPec Deck Shoulder Press Dumbbell Lateral Raise (alternate rounds with a partner) 10-12-14-16 (decreasing load)No rest between exercises.Front PulldownRowing Torso Seated Row Standing Shrug (alternate rounds with a partner) 2 rounds:8 Seated Dip […]

“You can’t say you’re going to jump the Grand Canyon and then jump some other canyon.”~Evel Knievel

Upper Body 9-12-15 (descending load)Tempo Pec Deck (:04 ecc)Tempo Wide Chest (:04 ecc)(alternate rounds with a partner) 9-12-15 (descending load)Tempo Pullover (:04 ecc)Tempo Front Pulldown (:04 ecc)(alternate rounds with a partner) 9-12-15 (descending load)Tempo 70 Degree Shoulder (:04 ecc)Tempo Shoulder Press (:04 ecc)(alternate rounds with a partner) 9-12-15 (descending load)Tempo Rowing Torso (:04 ecc)Tempo Seated

CrossFit & Competitor “Partner Jerry”For time: 2x 800m Run 2x 1000m Row 2x 800m Run (alternate intervals with a partner. both complete two of each interval)_____________________________ Weightlifting Snatch 70% 3×1 Clean & Jerk 70% 3×1 Push Press70% 2×275% 1×180% 2×2 “Flowers are happy things.” ~P. G. Wodehouse

CrossFit For time:50-40-30-20-10Kettlebell Swing 53/35Push-up__________________ Competitor 5 rounds no measure:1:00 Row 1:00 Assault Bike1:00 Ski Erg At 70% of 1RMEvery 1:00 for 10:002 Clean & Jerk For total reps:Every 1:00 for 10:00Odd min: Ring Muscle-up Even min: Strict Handstand Push-up (choose reps prior to start. unbroken)___________________ FitEssentials AMRAP 30:001500m Row 1 Mile Run (or 800m

CrossFit For load:Overhead Squat 5-5-5-5-5(make consistent increases) 3 rounds for time:10 Front Squat 135/9520 Pull-up40 Double under_______________________________ Competitor For load:Overhead Squat 5-5-5-5-5(make consistent increases) 3 rounds for time:25 Wall Ball Shot 20/1450 Double under25 Kettlebell Swing 53/3525 Box Jump 24/20 10 rounds no measure::30 Row (hard) :30 Recovery Row :30 Row (medium):30 Recovery Row ________________________________

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ______________________ Upper Body 2 rounds:No rest between exercises.9 Pullover 12 Supinated Pulldown 15 Pullover (alternate rounds with a partner) 2 rounds:No rest between exercises.9 Pec Deck 12 Chest Press 15 Pec Deck (alternate rounds with a partner) 2 rounds:No rest between exercises.9

“Everybody starts at the top, and then has the problem of staying there. Lasting accomplishment, however, is still achieved through a long, slow climb and self-discipline.” ~Helen Hayes

Upper Body 3 rounds:No rest between exercises.8 Tempo Pec Deck (:04 ecc) 8 Tempo Wide Chest (:04) 8 Tempo Multi-Triceps (:04)(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Tempo Rowing Torso (:04 ecc) 8 Tempo Seated Row(:04) 8 Tempo Multi-Biceps (:04)(alternate rounds with a partner)3 rounds:No rest between exercises.8 Tempo 70 Degree Shoulder

CrossFit 2 rounds::45 Side Plank (left):15 Rest :45 Side Plank (right):15 Rest :45 Hollow Hold :15 Rest “Annie”For time:50-40-30-20-10Double underSit-up __________________ Competitor 2 rounds::45 Side Plank (left):15 Rest :45 Side Plank (right):15 Rest :45 Hollow Hold :15 Rest At 70% of 1RMEvery 1:00 for 10:002 Snatch “Annie”For time:50-40-30-20-10Double underSit-up __________________ Weightlifting Clean 70% 2×275% 1×180%