March 2021

UPPERBODY“Countdown Sets”Chest Press “Countdown Sets”Front Pulldown “Countdown Sets”Shoulder Press “Countdown Sets”Seated Row “Countdown Sets”Seated Dip “Countdown Sets”Pullover *Countdown SetsChoose a weight that you can do for 15 reps (fresh).Set 1: 10 Reps:10 Rest Set 2: 9 Reps:09 RestSet 3: 8 Reps:08 RestContinue to 1 rep_____________________________ SLEDS8 rounds for load: (constant load)40yd Sled Push (rest 1:00 […]

CROSSFIT & COMPETITOR “21.2“For time:10 Dumbbell Snatch 50/3515 Burpee Box Jump Over 24/2020 Dumbbell Snatch15 Burpee Box Jump Over 30 Dumbbell Snatch15 Burpee Box Jump Over40 Dumbbell Snatch15 Burpee Box Jump Over50 Dumbbell Snatch15 Burpee Box Jump Over_________________________________ POWERBUILDING Cycle 2/Week 2Deadlift 60% 10×1 (rest :30 between sets) Weighted Chin-up 5(0) 5(L) 5(M) 5(MH) 5(H)Machine

UPPER BODY 3 rounds:No rest between exercises.8 Incline Press8 Tempo Pec Deck (:04 ecc) 8 Machine Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8 Wide Grip Pulldown 8 Tempo Rear Delt Fly (:04 ecc) 8 Seated Row (alternate rounds with a partner)3 rounds:No rest between exercises.8 Upright Row 8 Tempo Shoulder Press

CROSSFIT With a partner for total time:800m Run (together)10-15-10Kettlebell Swing 53/35Calorie Row(alternate rounds w/ partner) 400m Run (together) 10-15-10Burpee to 6″ reachCalorie Row(alternate rounds w/ partner) 200m Run (together)10-15-10Box Jump 24/20Calorie Row(alternate rounds w/ partner)______________________________COMPETITOR With a partner for total time:800m Run (together)12-21-12Kettlebell Swing 53/35Calorie Ski Erg(alternate rounds w/ partner) 400m Run (together)12-21-12Burpee to 6″

CROSSFITAMRAP 7:00 (alternate sets with a partner)1-2-3-4-5-6-etc…Strict Pull-up(start back at 1 when you fail) AMRAP 7:007 Power Clean 115/757 Pull-up For time: 1:00 L-Sit 2:00 Hollow Body3:00 Plank________________________________ COMPETITOR For load:Weighted Pull-up 5-5-5-5-5(only build to 80% effort)AMRAP 7:007 Power Clean 155/1057 C2B Pull-upFor time:1:00 L-Sit2:00 Hollow Body Hold3:00 Plank________________________________ WEIGHTLIFTING (deload week) Rest or:Power Snatch

CROSSFITAt a moderate load:Front Squat 8-8-8-8(make consistent increases) For time:40 Wall Ball 20/1430 Toes to Bar20 Handstand Push-up30 Wall Ball20 Toes to Bar10 Handstand Push-up20 Wall Ball10 Toes to Bar5 Handstand Push-upFor calories::30 Max Calorie Assault Bike__________________________________ COMPETITOR For load:Thruster 5-5-5-5-5(only build to 80% effort) For time:40 Wall Ball 20/1430 Toes to Bar20 Handstand Push-up30

UPPER BODY For load: (constant load)8-1-7-2-6-3-5-4Chest Press (alternate sets with a partner. keep rest short)For load: (constant load)8-1-7-2-6-3-5-4Front Pulldown (alternate sets with a partner. keep rest short) For load: (constant load)8-1-7-2-6-3-5-4Shoulder Press (alternate sets with a partner. keep rest short)For load: (constant load)8-1-7-2-6-3-5-4Seated Row (alternate sets with a partner. keep rest short) For load: (constant

CrossFit & Competitor “21.1”For time: (Cap15)1 Wall Walk 10 Double Under 3 Wall Walk 30 Double Under 6 Wall Walk 60 Double Under 9 Wall Walk 90 Double Under 15 Wall Walk 150 Double Under 21 Wall Walk 210 Double Under _____________________________ POWERBUILDING Cycle 2/Week 1Deadlift 55% 1×5 65% 1×5 75% 1×5 70% 1×5 60%

UPPER BODY 10-12-14-16 (decreasing load)No rest between exercises.Chest Press Pec Deck Seated Row Rear Delt Fly (alternate rounds with a partner) 10-12-14-16 (decreasing load)No rest between exercises.Seated Dip Triceps Extension Front Pulldown Pullover (alternate rounds with a partner)3 rounds:Biceps 21’s(alternate rounds with a partner)___________________________________ SLEDS5 rounds: 40yd Backward Drag 135/9040yd Sled Pull40yd Sled Push (alternate

CROSSFIT & COMPETITOR “Friendly Jerry”With a partner for time:4x400m Run (each)4x500m Row (each)4x400m Run (each)(alternate each distance)_____________________________ WEIGHTLIFTING Clean 70% 2×275% 1×180% 3X1 Clean Pull 100% 3X3 Weighted Sit-up 2×20 Reverse Hyper 2×20 “If life were predictable it would cease to be life, and be without flavor.” ~Eleanor Roosevelt