March 2021

CROSSFIT “Pull-up Pyramid”1-3-1-5-1-3-1Pull-up Chin-up (alternate each set with partner) For total time:3 rounds:10 Toes to Bar30 Double Under (rest 3:00) 3 rounds:10 Deadlift 225/15530 Double Under 2 rounds for total time:Max Plank Hold(alternate rounds with a partner)_______________________________ COMPETITOR For total reps: (moderate)Every 1:00 for 10:00Even: Strict C2B Pull-upOdd: Strict Ring Dip(choose reps prior to start. […]

CROSSFIT At a moderate load:Front Squat 10-10-10(make consistent increases) For time:21-15-9Power Clean 95/65Hand Release Push-up 2 rounds no measure:90′ Suitcase Carry (Left)90′ Suitcase Carry (Right)45′ Waiter Carry (Left)45′ Waiter Carry (Right)__________________________ COMPETITOR For load:Overhead Squat 10-10-10(make consistent increases) For time:21-15-9Squat Clean 135/95Handstand Push-upFor time:80yd Sled Push 180/135200m Farmer Carry 70/5380yd Sled Push 180/135________________________ WEIGHTLIFTING Snatch

UPPER BODY “Cumulative Sets”Chest Press“Cumulative Sets”Front Pulldown “Cumulative Sets”Incline Press “Cumulative Sets”Seated Row “Cumulative Sets”Seated Dip “Cumulative Sets”Pullover *Cumulative Sets 1. Select a weight that you can do for 15 reps, fresh.2. Perform 1 Rep followed by :10 Rest 3. Perform 2 Reps followed by :10 Rest 4. Perform 3 Reps followed by :10 Rest

CROSSFIT For load:Deadlift 8-5-3-1-1-1(make consistent increases) For total rounds:Every 2:00 until failure…250/200m Row9 Thruster 95/65________________________________COMPETITOR Single Arm DB Shoulder to Overhead3-3-3-3-3 (each arm)(make consistent increases) For time:25 Calorie Ski Erg50 Toes to Bar75 Hand Release Push-up150 Double Under 4 rounds no measure:45′ Bottoms Up Waiter Carry (L)45′ Bottoms Up Waiter Carry (R)45′ Suitcase Carry (L)45′

UPPER BODY 3 rounds:No rest between exercises.8-12 Incline Press 8-12 Pec Deck 8-12 Chest Press (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Pullover 8-12 Seated Row (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Shoulder Press 8-12 Dumbbell Lateral Raise 8-12 Seated Dip (alternate rounds with a

CROSSFIT For load:Weighted Dip 8-5-3-1-1-1(make consistent increases) With a partner for time:200m Farmer Carry 53/35150 KB Swing 53/35200m Farmer Carry 53/35150 Box Jump 24/20200m Farmer Carry 53/35_______________________________ COMPETITOR For total rounds:Every 1:00 until failure…500/400m Assault Bike For time:500m Row75 Wall Ball 20/14100′ HS Walk (5:00 Rest) 100′ HS Walk75 Wall Balls 20/14500m Row For total

CROSSFIT For load:Back Squat 8-5-3-1-1-1(make consistent increases) “Grettel”10 rounds for time:3 Clean & Jerk 135/953 Burpee Over the Bar__________________________ COMPETITOR For total reps:Every 1:00 for 12:00Even: Tempo Ring Pull-up (:03 ecc)Odd: Tempo Ring Dip (:03 ecc)(choose reps prior to start. unbroken) AMRAP 20:00400m RunMax C2B Pull-up (unbroken)400m RunMax Strict HSPU (unbroken) 3 rounds for load:Bicep