Archives for October 2020

CrossFit
For load:
Power Clean 5-3-3-1-1-1
(make consistent increases)

For time:
8-7-6-5-4-3-2-1
Step-up (each leg) 24/20
Shoulder to Overhead 115/75
Broad Jump 6’/4′
Toes to Bar
___________________________________

Competitor
5 rounds no measure:
10/7 Calorie Assault Bike
200m Recovery Jog

For load:
Push Jerk 5-5-5-5-5
*follow each set with 1 rope climb

For time:
8-7-6-5-4-3-2-1
Step-up (each leg) 24/20
Shoulder to Overhead 115/75
Broad Jump 6’/4′
Toes to Bar
___________________________________

Strength & Hypertrophy
Cycle 2/Week 3
Deadlift
30% 1×5
40% 1×5
50% 1×5
60% 1×5
70% 1×5

Chin-up 4×8 (body weight)

Pullover 8-8-8-8
(peak week. go as heavy as possible on last set)

Single-Arm Row 8-8-8-8
(peak week. go as heavy as possible on last set)

Front Pulldown (close/neutral) 4×12

10-12-14-16
Rear Delt Fly
Face Pull

Weighted Back Extension 3×8

“When your friends begin to flatter you on how young you look, it’s a sure sign you’re getting old.”
~Mark Twain

Upper Body
10-12-14-16 (decreasing load)
Chest Press
Front Pulldown
(alternate rounds with a partner)

10-12-14-16 (decreasing load)
Shoulder Press
Seated Row
(alternate rounds with a partner)

10-12-14-16 (decreasing load)
Seated Dip
Upright Row
(alternate rounds with a partner)

10-12-14-16 (decreasing load)
EZ Bar Front Raise
Dumbbell Lateral Raise
(alternate rounds with a partner)

10-12-14-16 (decreasing load)
Biceps Curl
Triceps Extension
(alternate rounds with a partner)
_____________________________________

Sleds
5 rounds:
10yd Sled Push 225/180
20yd Shuttle Run
10yd Sled Push
(alternate rounds with a partner)

4 rounds:
20yd Sled Push 180/135
40yd Shuttle Run
20yd Sled Push
(alternate rounds with a partner)

3 rounds:
30yd Sled Push 135/90
60yd Shuttle Run
30yd Sled Push
(alternate rounds with a partner)

2 rounds:
40yd Sled Push 90/45
80yd Shuttle Run
40yd Sled Push
(alternate rounds with a partner)
___________________________________

Weightlifting
Power Snatch
70% 1×3
75% 1×3
80% 2×3

BTN Push Press (behind the neck)
85% 3×3

Supinated Pulldown 8-8-8-8

Single-Arm Seated Row 8-8-8-8

10-12-14-16
Face Pull
Rear Delt Fly
_________________________________

Strength & Hypertrophy
Cycle 2/Week 3
Reverse Grip Bench Press
35% 1×8
45% 1×8
50% 1×8
60% 1×8
*percentage of bench press 1RM

Dumbbell Shoulder Press 8-8-8-8
(peak week. go as heavy as possible on last set)

Weighted Dip 8-8-8-8
(peak week. go as heavy as possible on last set)

Upright Row 8-8-8

Incline Skull Crusher 8-8-8-8
(peak week. go as heavy as possible on last set)

Alt-Arm Side and Front Raise 3×8 (each way)

Triceps Pushdown 4×12

“Advice is like snow – the softer it falls, the longer it dwells upon, and the deeper it sinks into the mind.”
~Samuel Taylor Coleridge

CrossFit
4 rounds for load: (constant load)
12 Dumbbell Pullover
8 Bent Barbell Row
(alternate rounds with a partner)

2 rounds for time:
80yd Farmers Walk 70/53
60 Kettlebell Swing 53/35
40 Burpee
__________________________________

Competitor
Power Clean (T&G)
Build to a heavy set of 5

For time:
150 Double under

Deadlift (T&G)
Build to a heavy set of 10

For time:
150 Double under

4 rounds for time:
15 Russian Kettlebell Swing 70/53
15 Weighted Sit-up 25lbs
__________________________________

Weightlifting
Clean
70% 1×3
75% 1×3
80% 1×3

Clean Pull
100% 2×3
110% 2×2

3 rounds:
10 Leg Extension
15 Leg Press
20 Standing Calf Raise
(alternate rounds with a partner)

Weighted Back Extension 3×12

“Arriving at one goal is the starting point to another.”
~John Dewey

CrossFit
For load:
Back Squat 8-8-8-8
(make consistent increases)

3 rounds for time:
500m Row
50 Double under
400m Run
40 Sit-up
______________________________

Competitor
No measure:
2k Row

2 rounds:
12 Dumbbell Lateral Raise
12 Dumbbell Front Raise
12 Rear Delt Fly
12 Tube External Rotation
12 Supine Scaption

For load: (constant load)
Every 1:00 for 10:00
Odd min: 3 Weighted Pull-up
Even min: 3 Weighted Dip
(choose weight prior to start. unbroken)

AMRAP 18:00
6 Bar Muscle-up
12 Alt-Arm Dumbbell Snatch 50/35
6 Strict Handstand Push-up
12 Alt-Leg Step-up (24/20) 50/35 (single dumbbell)
6 Burpee Over the Dumbbell
____________________________

Weightlifting
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1

Power Clean
70% 2×3
80% 3×2

Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×1
90% 1×3

Press in Slit 5-5-5-5-5
__________________________

Strength & Hypertrophy
Cycle 2/Week 3
Back Squat
35% 1×8
45% 1×8
55% 1×8
65% 1×1
75% 1×8

Super Squat 8-8-8
(peak week. go as heavy as possible on last set)

Barbell Walking Lunge 8-8-8 (each leg)
(peak week. go as heavy as possible on last set)

Leg Extension 3×12

Hamstring Curl 3×12

Standing Calf Raise 3×20

“Every generation revolts against its fathers and makes friends with its grandfathers.”
~Lewis Mumford

CrossFit
4 rounds for load:
10 Dumbbell Fly
10 Dumbbell Bench Press
(make consistent increases)

“Cindy”
AMRAP 20:00
5 Pull-up
10 Push-up
15 Air Squat
_____________________________

Competitor
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Hang Snatch + 1 Snatch
(make consistent increases)

Back Squat
60% 1×8
65% 1×5
70% 1×3
75% 1×1
85% 1×3

4 rounds for time:
80yd Sled Push Shuttle 135/90
80yd Farmers Walk 70/53
200m Run
______________________________

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

Snatch
70% 1×3
75% 1×3
80% 1×3

Snatch Pull
100% 2×3
110% 2×2

Back Squat
60% 1×8
65% 1×5
70% 1×3
75% 1×1
85% 1×3

Barbell Sit-up 5-5-5-5
_________________________________

Strength & Hypertrophy
Cycle 2/Week 3
Bench Press
35% 1×8
45% 1×8
55% 1×8
65% 1×1
75% 1×8

Bottom Half Bench Press
55% 3×8

Dumbbell Fly 8-8-8-8
(peak week. go as heavy as possible on last set)

Tempo Chest Press (:04 ecc) 3×8

Incline Dumbbell Curl 8-8-8-8
(peak week. go as heavy as possible on last set)

Barbell Curl 8-8-8
(peak week. go as heavy as possible on last set)

Fat Bar Curl 3×12

“Saying and doing are two things.”
~Matthew Henry

Upper Body
3 rounds:
No rest between exercises.
12 Dumbbell Incline Press
8 Tempo Pec Deck (:04 ecc)
12 Chest Press
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
12 Front Pulldown
8 Tempo Rear Delt Fly (:04 ecc)
12 Seated Row
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
12 Shoulder Press
8 Tempo Pullover (:04 ecc)
12 Seated Dip
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
12 Dumbbell Curl
8 Tempo Skull Crusher (:04 ecc)
12 Spider Curl
(alternate rounds with a partner)
____________________________________

Sleds
8 rounds:
40yd Sled Pull 135/90
40yd Backwards Sled Drag 135/90
(alternate rounds with a partner)
___________________________________

Weightlifting
Snatch
70% 2×2
75% 1×1
80% 1×2
85% 2×2
80% 1×2

Clean + Jerk
70% 2+2
75% 1+1
80% 2+2
85% 2+2
80% 2+2

Front Squat
75% 2×2
85% 2×2
75% 2×2

Side Plank Hold 3x :15 (each side)
(add weight as ready)

“Experience is one thing you can’t get for nothing.”
~Oscar Wilde

CrossFit
For load:
Power Clean 5-5-3-3-3
(make consistent increases)

“20 Minutes of fun”
For load: (constant load)
Every 2:00 for 20:00
6 Deadlift
6 Bent Row
6 Hang Power Clean
6 Push Press
6 Front Squat
(don’t set the bar down until round complete)
_______________________________________________

Competitor
For load:
Rebounding Push Press 5-5-5-5-5
*follow each set with 1 rope climb.

3 rounds for time:
20/15 Calorie Ski Erg
20/15 Calorie Bike
20/15 Calorie Row

“20 Minutes of fun”
For load: (constant load)
Every 2:00 for 20:00
6 Deadlift
6 Bent Row
6 Hang Power Clean
6 Push Press
6 Front Squat
(don’t set the bar down until round complete)
______________________________________________

Strength & Hypertrophy
Cycle 2/Week 2
Deadlift
30% 1×5
40% 1×5
50% 1×5
65% 1×5

Pullover 8-8-8-8
(leave room to increase weight next week)

Single-Arm Row 8-8-8
(leave room to increase weight next week)

Front Pulldown (close/neutral) 4×12
(leave room to increase weight next week)

10-12-14-16
Rear Delt Fly
Face Pull

Weighted Back Extension 3×8
(leave room to increase weight next week)

“Man who waits for roast duck to fly into mouth must wait very, very long time.”
~Jules Renard

Upper Body
For load: (constant load)
Chest Press 3×20
(alternate sets with a partner)

For load: (constant load)
Front Pulldown 3×20
(alternate sets with a partner)

For load: (constant load)
Seated Dip 3×20
(alternate sets with a partner)

For load: (constant load)
Seated Row 3×20
(alternate sets with a partner)

For load: (constant load)
Triceps Extension 3×20
(alternate sets with a partner)

For load: (constant load)
Biceps Curl 3×20
(alternate sets with a partner)
__________________________________

Sleds
8 rounds:
40yd Sled Pull 135/90
40yd Backwards Sled Drag 135/90
(alternate rounds with a partner)
________________________________

Weightlifting
Power Snatch
70% 2×3
80% 3×2

BTN Push Press (behind the neck)
80% 4×3

Supinated Pulldown 10-8-6-15

Single-Arm Seated Row 10-8-6-15

10-12-14-16
Face Pull
Rear Delt Fly
_______________________________

Strength & Hypertrophy
Cycle 2/Week 2
Reverse Grip Bench Press
35% 1×8
45% 1×8
50% 1×8
58% 1×8
*percentage of bench press 1RM

Dumbbell Shoulder Press 8-8-8-8
(leave room to increase weight next week)

Weighted Dip 8-8-8-8
(leave room to increase weight next week)

Upright Row 8-8-8
(leave room to increase weight next week)

Incline Skull Crusher 8-8-8-8
(leave room to increase weight next week)

Alt-Arm Side and Front Raise 3×8 (each way)
(leave room to increase weight next week)

Triceps Pushdown 4×12
(leave room to increase weight next week)

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“This world of ours… must avoid becoming a community of dreadful fear and hate, and be, instead, a proud confederation of mutual trust and respect.”
~Dwight D. Eisenhower