May 2021

UPPER BODY“Cumulative Sets”Chest Press “Cumulative Sets”Front Pulldown “Cumulative Sets”Shoulder Press “Cumulative Sets”Seated Row “Cumulative Sets”Seated Dip“Cumulative Sets”Upright Row *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 […]

CROSSFITFor load:Strict Press 5×3(constant load) For time:100 Double Under50 Burpee100 Double Under__________________________ COMPETITORFor Time:100yd Yolk Walk 50/20100yd Dball Carry 100/80100yd Farmer Carry 100/70100yd Sled Push 225/150 “Fran”For Time:21-15-9Thruster 95/65Pull-up 5 Rounds no measure:3 Glute Ham Raise9 GHD Sit-up15 Russian Twist_______________________ WEIGHTLIFTING(deload for meet/testing) Snatch 70% 3×1 Clean & Jerk 70% 3×1 Front Squat 70% 1×375%

CROSSFIT2 rounds for time: 400m Run(rest 1:30 between rounds) “DT”5 rounds for time:12 Deadlift 155/1059 Hang Power Clean 155/1056 Shoulder to Overhead 155/105___________________________________ COMPETITOR 4 rounds for time:400m Run5 Wall Walk10 KB Swing 70/53 Bench Press55% 1×565% 1×575% 1×570% 1×560% 1×5 Single-Arm Dumbbell Press10(L) 10(M) 10(MH) 8-10-12-14 (decreasing load) Dumbbell Biceps Curl Dumbbell Triceps Kickback

CROSSFIT For load:Back Squat 5×3(constant load) 3 rounds for time:500m Row40 Air Squat30 Sit-up20 Push-up10 Pull-up(rest 1:00 between rounds)_________________________ COMPETITOR 8 Rounds no measure::20 Bicycle Crunch:10 Rest Back Squat55% 1×565% 1×575% 1×570% 1×560% 1×5Hip Thrust12(L) 12(M) 12(MH) 12-10-8Leg Extension Leg Curl 3 rounds for total reps:AMRAP 5:003 Snatch 115/856 Burpee Over the Bar9 Toes to

WEIGHTLIFTING Snatch Build to Opener Clean & Jerk Build to Opener Front Squat 70% 1×380% 1×290% 2×1 Weighted Side Plank Hold3 x:15 (each side) “It is only the farmer who faithfully plants seeds in the Spring, who reaps a harvest in the Autumn.” ~B. C. Forbes

CROSSFITFor Load:Deadlift 4×5(constant load) “Grace”For Time:30 Clean & Jerk 135/95___________________________COMPETITOR Deadlift50% 1×560% 1×570% 1×565% 1×555% 1×5 5 rounds for total reps:Strict Pull-up(rest 1:00 between sets)Dumbbell Rear Delt Fly 3×12 (M) With a partner for time:100 DB Hang Clean & Jerk 50/3580 DB Thruster 50/3560 DB Lunge 50/3540 Devil Press 50/35___________________________ POWERBUILDING Cycle 4/Week 2 (peaking)Deadlift

UPPER BODY“Countdown Sets”Chest Press“Countdown Sets”Front Pulldown “Countdown Sets”Shoulder Press “Countdown Sets”Seated Row “Countdown Sets”Seated Dip “Countdown Sets”Upright Row “Countdown Sets”Choose 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…._______________________________ SLEDSFor time:40yd Sled Push 135/9050yd Sled Push 30yd Sled

CROSSFITFor Load:Strict Press 4×5(constant load)AMRAP 20:00200m RunMax Rep Unbroken Dip200m RunMax Rep Unbroken Pull-up____________________________ COMPETITORFor distance & reps:Every 1:00 For 20:00Even – 10yd Sled Drag 180/135 Odd – Tire Flip For time:200m Sled Push 135/90150 Double Under100 Calories (row, bike, ski run)(alternate machines every 25 Cal) 5 rounds no measure:15 GHD Sit-up15 Hip Extension____________________________ WEIGHTLIFTINGClean

CROSSFIT2 rounds for time: (slowest is score)500m Row(rest 1:30 between rounds) For time:21-15-9Double UnderWeighted Sit-up 25lbsDouble UnderAlt-Arm DB Snatch 50/35Double UnderBurpee____________________________ COMPETITOR Bench Press50% 1×560% 1×570% 1×565% 1×555% 1×5 Arnold Press12(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 Bike1:00 Clean & Jerk

CROSSFIT For load:Back Squat 4×5(constant load) “Fight Gone Bad”3 rounds for total reps:1:00 Wall Ball 20/141:00 Sumo Deadlift High Pull 75/551:00 Box Jump 24/201:00 Shoulder to Overhead 75/551:00 Calorie Row1:00 Rest______________________________ COMPETITOR 4 rounds no measure:10 Dumbbell Snatch 70/5015 Toes to Bar200m Run Back Squat50% 1×560% 1×570% 1×565% 1×555% 1×5 Super Squat12(L) 12(M) 12(MH) Weighted