December 2021

CROSSFIT “Tabata What?”For reps: (Tabata scoring)DB Snatch 50/35 (alt. arm)(1:00 Rest)DB Thruster 50/35 (single-arm)(1:00 Rest)DB Renegade Row 50/35(1:00 Rest)DB Lunge Step 50/35(score is lowest score of each exercise, combined)______________________ COMPETITOR 4 rounds for quality:4 Parallette Handstand Push-up40 Double Under (unbroken)4 Ice Cream Maker (rings) For load:Jerk Dip + Pause Jerk + JerkBuild to Heavy Set: […]

CROSSFIT “Lynne”5 rounds for total reps:Bench Press (BW/.66 BW)Pull-up(rest 3:00 between rounds)_______________________ COMPETITOR 4 rounds for quality:4 Devil Press (moderate load)6 Candlestick Pistol Roll8 Banded Good Morning For load:Snatch Pull + Snatch + OH SquatBuild to a Heavy Set: 2 + 1 + 1 For time:9-8-7-6-5-4-3-2-1Strict Ring Pull-up(alt. rounds with partner) 3 rounds for time:800m

7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit ________________ WEIGHTLIFTING Snatch 70% 2×275% 1×180% 3×2 Clean + Jerk 70% 2+275% 1+180% 3(2+2) Front Squat 70% 1×375% 1×380% 1×285% 1×2 Weighted Plank Hold 2x :20 (M) “Don’t only practice your art, but force your way into its secrets; art deserves that, for it and knowledge

CROSSFIT “Kelly Takes Two”5 rounds for time:400m Run (together)30 Box Jump 24/2030 Wall Ball 20/14(share reps anyhow)_____________________ COMPETITOR 4 rounds for quality:3 DB Turkish Get-up (moderate)5 Single-Arm DB Sott’s Press7 Passthrough *alt. arms each round (both movements) 5 rounds at moderate load:3 Snatch Push Press + 3 Overhead Squat(round starts every 1:30) Snatch75% 1×380% 2×285%

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

CROSSFIT “DT Ruined Cindy”5 rounds for total time: (each)1 round of “DT” –12 Deadlift 155/1059 Hang Power Clean 155/1056 Shoulder to Overhead 155/105(alt. with partner) -then- 2 rounds of “Cindy” -5 Pull-up10 Push-up15 Air Squat(alt. with partner)*switch after the round of DT, then switch after both Cindy rounds._______________________ COMPETITOR 4 rounds for quality:12 GHD Sit-up6

CROSSFIT “Jerry Has a Friend”For total time:6 rounds – (each)200m Run6 rounds – (each)250m Row6 rounds – (each)200m Run_____________________ COMPETITOR4 rounds for quality:3 Parallette Handstand Push-up300m Ski Erg (moderate)30′ Handstand Walk (unbroken)(adjust depth as needed on HSPU)Pause Jerk + JerkBuild to a heavy set: 2 + 1 Front Squat50% 1×1055% 1×1060% 1×10For time:35 Strict Ring

CROSSFIT “Ingrid Wants to Play”For time:50 Calorie Assault Bike (split) -then- 10 rounds – (each)3 Power Snatch 135/953 Burpee Over Bar -then- 50 Calorie Assault Bike (split)__________________________ COMPETITOR 4 rounds for quality:40 Double Under (unbroken)20 Calorie Ski Erg (moderate)10 Single-Arm KB Overhead Squat*alt. arms each round (2 each)For load:Snatch Pull + Snatch + Sn. BalanceBuild

7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit __________________ Snatch 2 waves:70% 1×275% 1×280% 1×2 Clean + Jerk 2 waves:70% 1+275% 1+280% 1+2 Front Squat 70% 1×375% 1×380% 1×3 Weighted Plank Hold 2x :30 (MH) “We’re all animals.” ~John Malkovich

CrossFit “Holleyman”30 rounds for time:1 Power Clean 225/1553 Handstand Push-up5 Wall Ball 20/14______________________ COMPETITOR Snatch PullEvery 1:00 for 5:00100% 1×2 Snatch65% 1×370% 1×275% 1×180% 1×185% 1×1 For time:5-4-3-2-1Ring Muscle-upx100m Ski Erg / Row / Arunner For time:21 Deadlift225/15521 Handstand Push-up15 Deadlift 275/18515 Deficit HSPU 4″/2″9 Deadlift 315/2059 Deficit HSPU 6″/3″____________________ POWERBUILDING Testing Back Squat 1RM