Archives for May 2021

CROSSFIT
2 rounds for time: (slowest is score)
500m Row
(rest 1:30 between rounds)

For time:
21-15-9
Double Under
Weighted Sit-up 25lbs
Double Under
Alt-Arm DB Snatch 50/35
Double Under
Burpee
____________________________

COMPETITOR
Bench Press
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 1×5

Arnold Press
12(L) 12(M) 12(MH)

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

3 rounds for total reps:
1:00 Calorie Assault Bike
1:00 Clean & Jerk 135/95
1:00 Ring Dip1:00 Rest

No measure:
100yd KB Rack Carry (2x 53/35)
100yd KB Farmer Carry (2x 53/35)
100yd KB OH Carry (2x 53/35)
100yd KB Farmer Carry (2x 53/35)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1

Power Clean
70% 1×3
75% 1×3
80% 2×3

Bench Press
5(L) 5(M) 5(MH) 5(H)

Skull Crusher
8(L) 8(M) 8(MH) 8(H)
____________________________

POWERBUILDING
Cycle 4/Week 2 (peaking)
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 1×1
70% 1×1
82% 1×1
87% 1×1
82% 1×3

Leg Press
6(M) 6(H)

Hip Thrust
8(M) 8(H)

Nordic Curl
2 sets (pick reps)

Russian Twist
2×20 (M)

“Joy is the simplest form of gratitude.”
~Karl Barth

CROSSFIT
For load:
Back Squat 4×5
(constant load)

“Fight Gone Bad”
3 rounds for total reps:
1:00 Wall Ball 20/14
1:00 Sumo Deadlift High Pull 75/55
1:00 Box Jump 24/20
1:00 Shoulder to Overhead 75/55
1:00 Calorie Row
1:00 Rest
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COMPETITOR
4 rounds no measure:
10 Dumbbell Snatch 70/50
15 Toes to Bar
200m Run

Back Squat
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 1×5

Super Squat
12(L) 12(M) 12(MH)

Weighted Lunge
8(L) 8(M) 8(MH)

5 rounds for time:
500m Row
(rest 2:00)
____________________________

WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2.1.2.1.2

Snatch Pull
90% 1×3
100% 1×3
110% 2×2

Back Squat
70% 1×3
75% 1×3
80% 2×1
85% 1×1
90% 2×1

AB Wheel
3 sets (choose reps)
_____________________________

POWERBUILDING
Cycle 4/Week 2 (peaking)
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
70% 1×1
77% 1×1
82% 1×1
87% 1×1
82% 1×3

Sling Shot Bench Press
97% 2×1

Chest Press
5(M) 5(H)

Alternating Arm Dumbbell Curl
3×8 (MH)

Med Ball Sit-up
2×20 (M)

“Nothing is really work unless you would rather be doing something else.”
~James M. Barrie

WEIGHTLIFTING
Snatch
2 waves:
75% 1×1
80% 1×1
85% 1×1
90% 1×1

Clean & Jerk
2 waves:
75% 1×1
80% 1×1
85% 1×1
90% 1×1

Front Squat
70% 1×3
75% 1×3
80% 1×3
85% 2×1

Weighted Side Plank Hold
3 x:20 (each side)

“To teach is to learn twice.”
~Joseph Joubert

CROSSFIT
For Load:
Deadlift 8-5-3-3-3
(make consistent increases)

AMRAP 8:00
2-4-6-8-10-12-etc..
Pull-up
Alt-Arm DB Snatch 50/35
_____________________________

COMPETITOR
“AGOQ 4”
20:00 to establish:
4RM Front Squat

”AGOQ 3”
For time: (cap15)
75 Clean 135/95
300 Double Under

__________________________

POWERBUILDING
Cycle 4/Week 1 (peaking)
Deadlift
70% 1×1
80% 1×1
90% 1×1
85% 1×1
75% 1×1

Bent Dumbbell Row
6(M) 8(H) 6(MH)
(constant load for entire cycle)

Front Pulldown
10(M) 8(H) 6(MH)

Seated Row
2×5 (H)

Back Extension
2×15 (0)

Weighted Plank Hold
2x :30 (M)

“If youth knew; if age could.”
~Sigmund Freud

UPPERBODY
10-12-14-16 (decreasing load)
No rest between exercises.
Chest Press
Front Pulldown
(alternate rounds with a partner)

10-12-14-16 (decreasing load)
No rest between exercises.
Shoulder Press
Seated Row
(alternate rounds with a partner)

10-12-14-16 (decreasing load)
No rest between exercises.
Seated Dip
Upright Row
(alternate rounds with a partner)

10-12-14-16 (decreasing load)
No rest between exercises.
Pec Deck
Dumbbell Rear Delt Fly
(alternate rounds with a partner)
_________________________________

SLEDS
3 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
80yd Sled Push Shuttle
200m Recovery walk
(alternate shuttles with a partner)
_______________________________

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

Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×1
90% 2×2

Machine Dip
15(L) 12(M) 10(MH) 8(H)

Single-Arm Row
15(L) 12(M) 10(MH) 8(H)

Weighted Plank Hold 4x :10
______________________________

POWERBUILDING
Cycle 4/Week 1 (peaking)
Dynamic Bench Press
60% 9×2
*based on bench press 1RM
(3 sets of each grip: close, regular, wide)

Standing Shoulder Press
40% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×1
85% 1×1
80% 1×3

Weighted Dip
3×5 (MH)

Skull Crusher
8(L) 8(M) 8(MH) 8(H)

Sit-up
100 (0)

“There is only one success – to be able to spend your life in your own way.”
~Christopher Morley

CROSSFIT
For Load:
Strict Press 8-5-3-3-3
(make consistent increases)

For time:
500m Row
25 Thruster 95/65
50 Hand Release Push-up
500m Row
50 Hand Release Push-up
25 Thruster 95/65
500m Row
_________________________________

COMPETITOR
No measure:
2000m Assault Bike
1000m Ski Erg
50 Burpees to 6″
1000m Row
2000m Assault Bike
________________________________

WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 1.2.1.2.1

Clean Pull
90% 1×3
100% 1×3
110% 2×2

Leg Press
6(M) 6(MH) 6(H)

Hip Thrust
10(M) 10(MH) 10(H)

“A teacher who is attempting to teach without inspiring the pupil with a desire to learn is hammering on cold iron.”
~Horace Mann

CROSSFIT
For time:
1 Mile Run

5 rounds for time:
1 Rope Climb
10 Parallette Pass Through
30 Double Under
200m Run
_____________________________

COMPETITOR
Snatch
40% 1×5
50% 1×4
60% 1×3
65% 1×3
70% 1×3
(start a set every 2:00)

AMRAP 5:00
21 Double Under
7 Ring Dip

(2:00 Rest)

AMRAP 5:00
21 Double Under
7 Strict Pull-up

For time:
3x 20yd Sled Push Shuttle (each) 180/135
2x 40yd Sled Push Shuttle (each)
1x 80yd Sled Push Shuttle (each)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1

Power Clean
70% 2×2
75% 2×2
80% 2×2

Bench Press
5(L) 5(M) 5(MH) 5(H)

Skull Crusher
8(L) 8(M) 8(MH) 8(H)
________________________________

POWEBUILDING
Cycle 4/Week 1 (peaking)
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 1×1
70% 1×1
77% 1×1
82% 1×1
77% 1×3

Leg Press
6(M) 6(MH) 6(H)

Hip Thrust
8(M) 8(MH) 8(H)

Nordic Curl
3 sets (pick reps)

Russian Twist
2×20 (M)

“There is nothing more difficult to take in hand, more perilous to conduct, or more uncertain in its success, than to take the lead in the introduction of a new order of things.”
~Niccolo Machiavelli

CROSSFIT
For load:
Back Squat 8-5-3-3-3
(make consistent increases)

AMRAP 18:00
12 Box Jump 24/20
15 Kettlebell Swing 53/35
18 Sit-up
______________________________

COMPETITOR
Clean + Jerk
40% 5 + 5
50% 4 + 4
60% 3 + 3
65% 3 + 3
70% 3 + 3
(start a set every 2:00)

For time:
400m Run
21 Handstand Push-up
12 Back Squat 225/155
400m Run
15 Handstand Push-up
9 Back Squat
400m Run
9 Handstand Push-up
6 Back Squat

No measure:
50 GHD Sit-up
50 GHD Hip Extension
____________________________________

WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 1.2.1.2.1

Snatch Pull
100% 3×3

Back Squat
70% 1×3
75% 1×3
80% 1×3
85% 2×2

AB Wheel
3 sets (choose reps)
___________________________________

POWERBUILDING
Cycle 4/Week 1 (peaking)
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
70% 1×1
77% 1×1
82% 1×1
77% 1×3

Sling Shot Bench Press
92% 2×1

Chest Press
5(M) 5(MH) 5(H)

Alternating Arm Dumbbell Curl
4×8 (MH)

Med Ball Sit-up
2×20 (M)

“A hero is one who knows how to hang on one minute longer.”
~Novalis