December 2021

7:00a Competitor 8:00a Strongman 8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit _________________________ WEIGHTLIFTING Snatch 70% 2×275% 1×180% 1×185% 3×1 Clean + Jerk 70% 2+275% 1+180% 2(1+1)85% 2(1+1) Front Squat 70% 1×380% 1×290% 3×1 Weighted Plank Hold 2x :20 (H) “There are always flowers for those who want to see them.” ~Henri Matisse

CROSSFIT For load:Deadlift 8-8-8-8(make consistent increases) 3 rounds for time:15 Front Squat 135/9515/10 Calorie Assault Bike15 Toe to Bar________________________ COMPETITOR 4 rounds for quality:500m Assault Bike (moderate)10 Single Leg T2B (alternating)10 Lateral Ball Slam (moderate) At a moderate load:Tall Snatch + Snatch Push-Press5+5, 4+4, 3+3, 2+2, 1+1 SnatchEvery 1:00 for 9:000:00 – 3:00 70% 1×33:00

UPPER BODY 3 rounds:No rest between exercises.8-12 Chest Press8-12 Seated Row 8-12 Pec Deck 8-12 Rear Delt Fly (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Machine Shoulder Press8-12 Dumbbell Lateral Raise (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Supinated Pulldown 8-12 Machine Dip 8-12 Biceps Curl 8-12 Triceps Extension

CROSSFIT 3 rounds for quality:20 Bicycle Crunch10 Single-Leg Toe to Bar10 Banded Good Morning For time:21-15-9Box Jump 24/20KB Swing 53/35Pull-up_____________________ COMPETITOR 4 rounds for quality:8 Hang Power Clean (moderate)5 DB Box Step-up (single DB)2 Single Move Rope Climb For load:3-Position Clean(High Hang, Below Knee, Floor) Deadlift40% 1×850% 1×660% 1×4 (pause :01 BK during eccentric) 5

CROSSFIT For load:Bench Press 8-8-8-8(make consistent increases) For time:30 Shoulder to Overhead 95/6530 Burpee Over the Bar30 Parallette Passthrough30 Ball Slam 20/1430 Hand Release Push-up________________________ COMPETITOR 4 rounds for quality:3 Strict Parallette/Deficit HSPU4 Pistol Squat (one leg each round)5 Triple Under Push Press + Pause Jerk + JerkBuild to a Heavy Set: 1 + 1

CROSSFIT For load:Back Squat 8-8-8-8(make consistent increases) AMRAP 15:00250m Row10 Single-Arm Devil Press 50/35Max Unbroken Double Under(score is total number of DU)________________________ COMPETITOR 4 rounds for quality:250m Ski Erg7 Toe to Rings5 Hip to Rings3 Jumping Ring Turnover In as few sets as possible:40 Ring Muscle-up(with partner – alt. unbroken sets) For load:3-Position Snatch(High Hang,

Merry Christmas! Gym Closed for Holiday

CROSSFIT“12 Days of Christmas”For time:1 Thruster 135/952 Hang Power Clean 135/953 Deadlift 135/954 Burpee5 Toe to Bar6 Box Jump 24/207 Hand Release Push-up8 Lunge Step9 KB Swing 53/3510 Sit-up11 Wall Ball 20/1412 Chest-to-Bar Pull-up_____________________ COMPETITOR 4 rounds for quality:200m Run4 D-Ball Over the Shoulder6 Goblet Pistol Squat (total) Snatch2 waves:75% 1×280% 1×185% 1×190% 1×1 “12

UPPERBODY “Rest Pause Sets”Chest Press “Rest Pause Sets”Front Pulldown “Rest Pause Sets”Shoulder Press“Rest Pause Sets”Seated Row “Rest Pause Sets”Machine Dip “Rest Pause Sets”Rear Delt Fly “Rest Pause Sets”Pec Deck “Rest Pause Sets”Select a weight that allows 15 reps (fresh):Set 1: AMRAP(rest :30) Set 2: AMRAP (rest :30) Set 3: AMRAP (constant load for all three

CROSSFIT “Final Countdown”For time: (share with partner)300 Double Under2000m Row1 Mile Run(split distance/reps anyhow)________________________ COMPETITOR 4 rounds for quality:300m Ski Erg5 Bar Muscle-up (unbroken)7 Strict Toe to Bar For load:Clean Pull + Clean + Hang CleanBuild to a Heavy Set: 2 + 1 + 1 Deadlift60% 1×570% 1×380% 1×185% 1xAMRAP (no touch & go) For