August 2021

CROSSFIT “The Chief”5 rounds for total reps:AMRAP 3:003 Power Clean 135/956 Push-up9 Air Squat(rest 1:00 between AMRAPs)_________________________ COMPETITOR 6 rounds for load:1 Clean + 1 Hang Clean + 1 ThrusterAt a moderate load:Tall Clean 3-3-3-3 Pause Back Squat (:05 in bottom) 1(L) 1(M) 1(MH) 1(H) For time:1000m Row50 Toe to Bar10 Rope Climb500m Row25 Toe […]

UPPER BODY3 rounds:No rest between exercises.8-12 Chest Press8-12 Tempo Dumbbell Fly (:04 ecc) 8-12 Machine Dip (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Front Pulldown8-12 Tempo Dumbbell Rear Delt Fly (:04 ecc) 8-12 Seated Row (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Shoulder Press 8-12 Tempo Dumbbell Lateral Raise (:04 ecc)

CROSSFIT With a partner for time:2000m Row50 Single-Arm DB Thruster 50/35100 Double Under1000m Row70 DB Snatch 50/35100 Double Under500m Row90 DB Lunge 50/35100 Double Under___________________________COMPETITOR “Death By Bar Muscle-up”Every 1:00 until failure…1 Bar Muscle-up (add 1 each round)*20 Double Under every minute Strict Press 2(L) 2(M) 2(MH) 2(H) For time:6-9-12-9-6Burpee Over BarFront Squat 185/125Handstand Push-up8

CROSSFIT 2 rounds:AMRAP 3:00400m RunPlank Hold (in remaining time)(rest 1:00 between AMRAPs)7 rounds for time:7 Deadlift 225/1557 Toe to Bar___________________________COMPETITOR For total time:2 rounds –50yd Farmer Carry 70/53200m Run (Rest 2:00)2 rounds –50yd Sled Push 180/135200m Run12-10-8-6:Strict Pull-upSeated Row(alt. rounds with partner)5 rounds for time:10 DB Clean 50/3510 Box Jump Over 24/20_________________________ WEIGHTLIFTING DrillTall Jerk

CROSSFIT “The Angry Pony”For time:70 Burpee60 Sit-up50 KB Swing 53/3540 Pull-up30 Handstand Push-up_______________________ COMPETITOR 6 rounds for load:1 Snatch + 1 Hang Snatch + 1 Overhead Squat(make consistent increases) At a moderate load:Snatch Balance 3-3-3-3 Front Squat 2(L) 2(M) 2(MH) 2(H) For calories:4:00 Row4:00 Bike, Ski or Run3:00 Row3:00 Bike, Ski or Run2:00 Row2:00 Bike,

Snatch 2 waves:65% 1×270% 1×275% 1×2 Clean + Front Squat + Jerk 2 waves:65% 1+1+170% 1+1+1 75% 1+1+1 Pause Squat (:02 in bottom) 70% 3×3Side Plank 2 sets (pick time) “The most powerful element in advertising is the truth.” ~William Bernbach

CROSSFIT For total time:3 rounds:10 Clean & Jerk 95/6520 Hand Release Push-up (rest 2:00) 1000m Run (rest 2:00) 3 rounds:10 Snatch 95/6520 Hand Release Push-up_____________________ COMPETITOR 6 rounds for load:1 High Hang Power Clean + 1 Hang Power Clean (AK) + 1 Floating Power Clean Pause Back Squat (:02 in bottom) 2(L) 2(M) 2(MH) 2(H)

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 load)8-1-7-2-6-3-5-4Seated

CROSSFIT 3 rounds:5 Pull-up 10 Barbell Bent Over Row15 Band Pull Apart(alt. rounds with partner)10 rounds for time:7 Toe to Bar14 Air Squat21 Double Under______________________COMPETITOR 5 rounds for total reps:1:00 Ring Muscle-up1:00 Devil Press 50/351:00 Rest For load:Strict Press 3-3-3-3-3(make consistent increases)For time:1000m Ski Erg 10 Rope Climb1000m Assault Bike AMRAP 5:00400m Assault Runner100 Double

CROSSFIT Weighted Plank3x :20 Hold AMRAP 7:003-6-9-12-15-etc…DB Hang Clean 50/35Box Jump 24/20_____________________ COMPETITOR 3 rounds for load:20yd Yoke Carry40yd Sled Pull80yd Farmer Carry(rest 3:00 between rounds)4 rounds:8 Chin-up8 DB Gorilla Row8 DB Cross Body Hammer Curl(alt. rounds with partner) For total time:2 Rounds:21 Toe to Bar15 Power Clean 135/95 ~then~2 Rounds:21 Burpee Over Bar15 Deadlift