Archives for November 2021

CROSSFIT
With a partner for time:
200m Farmer Carry 70/53
10 Single-Arm Devil Press 50/35
20 Wall Ball 20/14
20 Single-Arm Devil Press 50/35
40 Wall Ball 20/14
30 Single-Arm Devil Press 50/35
60 Wall Ball 20/14
40 Single-Arm Devil Press 50/35
80 Wall Ball 20/14
200m Farmer Carry 70/53
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COMPETITOR
For load:
Every 2:00 for 10:00
8 Bench Press
(make consistent increases)

Weighted Ring Dip
8(L) 6(M) 4(H) 15(0)

AMRAP 15:00
200m Run
40yd Sled Push 135/90
Max Rep Ring Muscle-up

For time:
9-7-5
DB Hang Power Clean 50/35
DB Shoulder to Overhead 50/35
*follow each round with 50′ DB Walking Lunge
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WEIGHTLIFTING
Clean
70% 1×3
75% 1×3
80% 1×3

Deficit Clean Pull
90% 4×3

Bulgarian Split Squat
3×8 (M)

Back Extension
3×12 (M)

Hamstring Curl
12(L) 10(M) 8(H)

“Power is no blessing in itself, except when it is used to protect the innocent.”
~Jonathan Swift

CROSSFIT
For load:
Every 1:00 for 10:00
Min 1: 1 Weighted/Strict Pull-up
Min 2: 1 Weighted/Strict Dip
(make consistent increases)

AMRAP 16:00
400m Run
Max Rep Toes to Bar
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COMPETITOR
3 rounds at moderate load:
8 Front Rack Sott’s Press
10 Candlestick Pistol Roll (alt. leg)
(alt. rounds with partner)

Thruster
Build to Heavy 1

6 rounds for distance:
AMRAP 2:00
5 Thruster (50% of Heavy 1)
30 Double Under
Max distance HS Walk
(rest 1:00 following each AMRAP)

For time:
1000m Ski Erg
25 GHD Sit-up
10 Rope Climb
25 GHD Sit-up
1000m Row
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×2

Power Clean
70% 1×3
75% 1×3
80% 1×3

Triceps Extension
15(L) 12(M) 10(MH) 8(H)

Barbell Sit-up
8(L) 8(M) 8(H)
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POWERBUILDING
Cycle 3/Week 2
Back Squat
30% 1×8
40% 1×5
50% 1×3
60% 1×1
70% 1×1
80% 1×1
92.5% 1×2

Walk Out
120%1×1

Hamstring Curl
12(L) 10(M) 8(H)

2 rounds:
20 Reverse Hyper (MH)
20 Nautilus Ab (H)

“He who believes is strong; he who doubts is weak. Strong convictions precede great actions.”
~Louisa May Alcott

CROSSFIT
For load:
Every 1:00 for 10:00
1 Thruster
*make consistent increases

For Total time:
2 Rounds –
3 Power Clean 155/105
9 Burpee Over Bar
2 Rounds –
6 Power Clean 135/95
9 Burpee Over Bar
2 Rounds –
9 Power Clean 115/85
9 Burpee Over Bar
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COMPETITOR
3 rounds at moderate load:
3-Position Snatch (High Hang, Hang (AK), Floating)
*focus on positions NOT load.

Snatch
Build to a heavy set of 1
Based on heavy set:
80% 1×1
85% 1×1
90% 1×1
95% 1×1
100% 1×1
*If 100% felt good, take one more attempt.

Weighted Ring Pull-up
8(L) 6(M) 4(H) 15(0)

For time:
800m Run
800m Run (sandbag or med-ball)
800m Run
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WEIGHTLIFTING
Snatch
70% 1×3
75% 1×3
80% 1×3

Deficit Snatch Pull
90% 4×3

Back Squat
40% 1×8
50% 1×5
60% 1×1
70% 1×1
75% 1×5

Good Morning
10(L) 8(M) 6(H)
______________________

POWERBUILDING
Cycle 3/Week 2 (peaking)
Bench Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1
70% 1×1
80% 1×1

Pause Bench Press
92.5% 1×1

Bench Press
85% 1×5

Sling Shot Bench Press
105% 1×1

Biceps Curl
4×8 (M)

“The tigers of wrath are wiser than the horses of instruction.”
~William Blake

7:00a Competitor
7:00a Strongman
8:00a Weightlifting
9:00a CrossFit
10:00a CrossFit
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At a moderate load:
CleanJerk 2-2-1-1-1

Snatch
3 waves:
70% 1×2
75% 1×1
80% 1×1

Clean + Jerk
2 waves:
70% 1+2
75% 1+1
80% 1+1

Front Squat
70% 1×3
75% 1×3
80% 3×1

Reverse Hyper
2×20 (M)

“Knowledge is proud that it knows so much; wisdom is humble that it knows no more.”
~William Cowper

Holiday Hours:
9:00a-12:00p Open Gym
____________________

CROSSFIT
For load:
Deadlift 2-2-2-2-2

For time:
21-15-9
Box Jump Over 24/20
Thruster 95/65
____________________

COMPETITOR
At a moderate load:
Tall Clean + Jerk Balance
5+5, 4+4, 3+3, 2+2, 1+1

5 rounds for load:
1 Power Clean + 1 Clean + 1 Jerk
(build to 85% of Power Clean)

Tempo Clean Deadlift +Clean Pull
90% 1+2
95% 1+2
100% 1+2

5 rounds for time:
100m Farmer Carry 70/53
20 GHD Sit-up
10 Deadlift 275/185
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POWERBUILDING
Cycle 3/Week 1 (peaking)
Deadlift
30% 1×5
40% 1×3
50% 1×1
60% 1×1
70% 1×1
80% 1×1
92.5% 1×2

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

Single-Arm Seated Row
2×5 (H)

2 rounds:
:20 Weighted Plank Hold (H)
12 Back Extension (M)

“As I grow older, I pay less attention to what men say. I just watch what they do.”
~Andrew Carnegie

Happy Thanksgiving!

Open Gym 7:00a-9:00a
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WEIGHTLIFTING
5 sets at a moderate load:
1 Muscle Snatch + 1 Power Snatch + 1 Snatch

Push Press
70% 1×3
75% 1×3
80% 2×3

Seated Row
10(L) 8(M) 6(MH) 4(H)

Machine Shoulder Press
10(L) 8(M) 6(MH) 4(H)

Dumbbell Lateral Raise
10(H) 12(MH) 14(M) 16(L)

Nautilus AB
3×15 (M)
_______________________

POWERBUILDING
Cycle 3/Week 1 (peaking)
Dynamic Bench Press
55% 8×3

Standing Shoulder Press
5(L) 5(M) 5(MH) 5(H)

Weighted Dip
5(0) 5(L) 3×5(M)

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

“All things excellent are as difficult as they are rare.”
~Baruch Spinoza

Holiday Hours:
9:00a-12:00p Open Gym
_____________________

CROSSFIT
“Burn the Bird”
5 rounds for time with partner:
500m Row
40 KB Swing 53/35
30 Burpee Over Rower
200m Run (together)
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COMPETITOR
Bench Press
Build to a heavy 1
80% of heavy 1: 3×4

Weighted Ring Dip
10(L) 8(M) 6(H) 15(0)
*increase the (H) set from last week

5 rounds for time:
3-7 Ring Muscle-up
10 Hang Power Snatch 115/85
50 Double Under
(alt. round with partner)

For time:
2000m Assault Bike
-then-
9 Wall Walks
21 Burpee to 6″ reach
6 Wall Walk
15 Burpee to 6″ reach
3 Wall Walk
9 Burpee to 6″ reach
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WEIGHTLIFTING
Clean
70% 1×3
75% 1×3
80% 2×2

Deficit Clean Pull
80% 2×3
90% 2×2

Bulgarian Split Squat
3×8 (M)

Back Extension
3×12 (M)

Hamstring Curl
3×12 (M)

“The real business of life is trying to understand each other.”
~Gilbert Parker

CROSSFIT
5 rounds for load:
2 Weighted/Strict Pull-up
2 Weighted/Strict Dip
(alternate rounds with a partner)

AMRAP 8:00
8 Push-up
8 Hang Power Clean 95/65
_______________________

COMPETITOR
3 rounds at a moderate load:
8-12 Double KB Clean
8-12 Double KB Front Squat
8-12 Double KB Push Press

5 rounds for load:
1 Thruster + 1 Push Press
(build to 85% of Push Press)

3 rounds:
10-15 Internal Rotation (each arm)
10-15 External Rotation (each arm)
10-15 Banded Side Walk (each way)
10-15 Banded Glute Bridge

For time:
27-21-15-9
Box Jump Over 24/20
Thruster 115/85
_____________________

WEIGHTLIFTING
Jerk from back
70% 2×2
75% 1×1
80% 2×1
85% 1×1

Jerk
70% 1×1
75% 2×1
80% 3×1

Power Clean
70% 1×3
75% 1×3
80% 2×2

Triceps Extension
15(L) 12(M) 10(MH) 8(H)

Barbell Sit-up
8(L) 8(M) 8(H)
_______________________

POWERBUILDING
Cycle 3/Week 1
Back Squat
30% 1×8
40% 1×5
50% 1×3
60% 1×1
70% 1×1
80% 1×1
87.5% 1×3

Walk Out
120%1×1

Hamstring Curl
15(L) 12(M) 10(H)

2 rounds:
20 Reverse Hyper (H)
20 Nautilus Ab (H)

“Our deeds determine us, as much as we determine our deeds.”
~George Eliot