November 2020

Upper Body Weighted Dip 7-6-5-4(make consistent increases) Weighted Chin-up 7-6-5-4(make consistent increases) Skull Crusher 12-10-8-6(make consistent increases) Seated EZ Bar Curl 12-10-8-6(make consistent increases) Overhead Cable Triceps Extension 15-12-10-8(make consistent increases)Single-Arm Multi-Biceps 15-12-10-8(make consistent increases) Single-Arm Band Triceps Pushdown 3×25 Gripper 3×25___________________________________________ Sleds4 rounds:20yd Sled PUSH Shuttle 225/180(alternate shuttles with a partner) 4 rounds: 80yd […]

CrossFit 4 rounds: 3 Tempo Chin-up (:06 ecc)12 Cross Bench Dumbbell Pullover (alternate rounds with a partner) 3 rounds for time: 27 Calorie Row 18 Deadlift 185/125 9 Parallette Pass Through 3 Wall Walk____________________________________Competitor No measure:1000m Row100 Double Unders1 Mile Run Skill10 Jumping Ring Turnovers10 Muscle Downs10 Hanging Kip to Support 3 rounds:AMRAP 4:003 Ring

CrossFit For load:Tempo Front Squat (:04 ecc) 4-4-4-4(make consistent increases) For time:15 Dumbbell Thruster 50/35200m Run 12 Dumbbell Thruster 200m Run 9 Dumbbell Thruster 200m Run 6 Dumbbell Thruster 200m Run 3 Dumbbell Thruster___________________________________ Competitor For load: Every 2:00 For 10:003 Squat Snatch(make consistent increases) For load: Front Squat 5-5-5-5(make consistent increases) AMRAP 12:0012 Calorie

CrossFit For load: Close Grip Bench Press 8-5-3-1-1-1(make consistent increases) For time: 40 Kettlebell Swing 53/35 20 Pull-up 32 Kettlebell Swing 16 Pull-up 24 Kettlebell Swing 12 Pull-up 16 Kettlebell Swing 8 Pull-up 8 Kettlebell Swing 4 Pull-up____________________________________ Competitor 5 rounds for load:3 Push-Press3 Weighted Chin-up(1:00 Rest) 4 rounds:60yd Farmer Carry30yd Single-Arm OH Carry30yd Single-Arm

Upper Body “DC Sets”Chest Press “DC Sets”Pullover“DC Sets”Shoulder Press “DC Sets”Seated Row “DC Sets”Seated Dip“DC Sets”Rear Delt Fly “DC Sets”Pec Deck*”DC Sets”Choose a weight that allows 8-12 reps, fresh.Set 1: Do as many controlled reps as possible.Rest: :30 Set 2: Same weight. As many controlled reps as possible.Rest: :30 Set 3: Same weight. As many

CrossFit For load: Power Snatch 5-3-3-1-1-1(make consistent increases) “The Angry Pony”For time: 70 Burpees60 Sit-up50 Kettlebell Swing 53/3540 Pull-up30 Handstand Push-up__________________________________Competitor For load:Every 2:00 For 12:004 Clean & Jerk(make consistent increases) For time:200m Sled Push Shuttle 180/135150 Double Under100 Wall Ball 20/1450 Russian KB Swing 70/53 4 rounds::40 Side Plank (L Arm):20 Rest:40 Side Plank

Upper Body 3 rounds: No rest between exercises. 6 Weighted Dip 12 Overhead Triceps Extension (alternate rounds with a partner) 3 rounds: No rest between exercises. 6 Weighted Chin-up12 EZ Bar Biceps Curl (alternate rounds with a partner) 3 rounds: No rest between exercises. 6 Standing Shoulder Press 12 Dumbbell Lateral Raise (alternate rounds with

CrossFit For load:Bent Dumbbell Row 12-10-8-6 *follow each set with 20 Band Pull Apart 4 rounds for time:500m Row 400m Run (rest 2:00 between rounds) PNF Stretch _______________________________________ Competitor No measure:1200m Assault Bike1000m Row800m Ski Erg Skill Work 2 rounds:12 Beat Swing (rings)6 Hips to Ring3 Muscle-up (no dip) 4 rounds for time:400m Run20 Bar

CrossFit For load:Tempo Front Squat (:04 ecc) 6-6-6-6(make consistent increases) For time:75 Double Under35 Burpee to plate 15 Squat Clean 135/9535 Burpee to plate 75 Double Under____________________________________ Competitor For load:Every 2:00 For 12:004 Snatch (squat)(make consistent increases) For load:Front Squat 8-8-8-8(make consistent increases) AMRAP 18:0015 Hand Release Push-up12 Box Jump Over 24/209 Calorie Row___________________________________ Weightlifting

CrossFit For load: Close Grip Bench Press 8-5-3-3-3(make consistent increases) Tabata Style Scoring Tabata Row (Rest 1:00) Tabata Pull-up (Rest 1:00) Tabata Push-up (Rest 1:00) Tabata Sit-up (Rest 1:00) Tabata Air Squat ________________________ Competitor 5 rounds for load:5 Push Press5 Weighted Chin-up(rest 1:00 between rounds) 3 rounds for load:40yd Farmer Carry40yd Farmer/Rack Carry40yd Farmer/Rack Carry40yd