2019

CrossFit Deadlift6-6-6 For time:30 Power Snatch 95/6530 Bar Facing Burpee30 Thruster 95/65____________________ Competitor At a moderate load:Snatch Push Press + Overhead Squat 5+1, 4+1, 3+1, 2+1, 1+1 Snatch 3 waves:75% 1×180% 1×185% 1×1 For load:Dumbbell Goblet Squat 12-10-8 For time:30 Power Snatch 95/6530 Bar Facing Burpee30 Thruster 95/65 “The characteristic of scientific progress is our […]

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 Curl10 Wide Grip Curl15 Reverse Curl20 Close Grip Curl (decrease load each set) _______________________Sleds10 rounds for load: 30yd Sled

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 ___________________ Competitor Clean 3 waves:75% 1×180% 1×185% 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

CrossFit Strict Press 8-8-8 AMRAP 12:003-6-9-12-15…Push-up Toes to Bar *200m Run at 0:00, 3:00, 6:00, 9:00___________________ Competitor5 rounds no measure:2:00 Row – Easy1:00 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 10:00Odd min: 2 Weighted Pull-up Even min: 2

CrossFit Back Squat 8-8-810 rounds for time:10 Wall Ball 20/1420 Double under____________________ Competitor Snatch 70% 2×380% 3×2 Snatch Pull90% 4×4 Back Squat 70% 2×275% 1×1 80% 2×185% 3×1 5 rounds for time: (slowest is score)15 Calorie Assault Bike 15 Russian Kettlebell Swing 70/53(rest 1:00 between rounds)______________________ FitEssentials For load:“Superset”8-8-6-6Close Grip Bench PressSingle-Arm Row (each arm)

6:00a Open Gym 7:00a Competitor 27:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 19:00a Upper Body 10:00a CrossFit 11:00a CrossFit ____________________ 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 Set1 Rep (rest :10)2 Reps (rest :10)3 Reps *Continue until failure

CrossFit Deadlift 5×3 For time:30-20-10Thruster 75/55Toes to Bar _______________ Competitor 5 rounds no measure:1:00 Air Runner – Easy:30 Air Runner – Medium :30 Air Runner – Fast At a moderate load:Every 1:00 for 10:002 Power Clean + 2 Jerk (constant load) Clean 70% 2×275% 1×180% 5×1 For time:30-20-10Thruster 75/55Toes to Bar “Some cause happiness wherever

Upper Body Dumbbell Bench Press 8-8-6-6(make consistent increases) Dumbbell Pullover8-8-6-6(make consistent increases) Tempo Dumbbell Fly (:04 ecc)10-8-6(make consistent increases) Tempo Skull Crusher (:04 ecc)10-8-6(make consistent increases) Plate Circle (both directions)3×12 (constant load) 2 rounds:21’s Biceps Curl(alternate rounds with a partner) ______________________ Sleds 2 rounds:20yd Sled Push Shuttle 90/4540yd Sled Push Shuttle 60yd Sled Push Shuttle

CrossFit With a partner for cals + reps:1:00 Assault Runner 2:00 Rope Climb 3:00 Dumbbell Power Clean & Jerk 50/35 4:00 Box Jump 24/20 5:00 Kettlebell Lunge 53/35 (single bell) 6:00 Row for Calories ___________________Competitor At a moderate load:Every 1:00 for 10:001 Power Snatch + 1 Hang Power Snatch (BK)(add 10lbs/5lbs each set) Snatch Pull

CrossFit Strict Press5×3 2 rounds for time:80 Double under 40 Pull-up 20 Burpee____________________ Competitor 3 rounds no measure:15 Calorie Assault Bike 30 Calorie Row 15 Calorie Air Runner Tempo Bench Press (:04 ecc)6-6-6-6(make consistent increases) At a moderate load:Every 1:00 for 10:00Odd min: 3 Weighted Pull-up Even min: 3 Weighted Dip (make consistent increases) 3