2021

CROSSFIT 3 rounds:10 DB Gorilla Row10 DB Rear Delt Fly10 DB Curl(alt. rounds with partner)For time:30 Pull-up50 Double Under9 Wall Walk20 Pull-up50 Double Under7 Wall Walk10 Pull-up50 Double Under5 Wall Walk____________________COMPETITOR 3 rounds for distance:AMRAP 3:00500m RowHandstand Walk(rest 1:00 between AMRAP’s)Strict Press 6(L) 6(M) 6(MH) 6(H)For time:500m Assault Runner3:00 Forearm Plank1:00 L-Sit Hold AMRAP 20:0020 […]

CROSSFIT Weighted Plank Hold3x :30 AMRAP 20:0030 Sit-up20 Calorie Row10 Burpee to Plate______________________COMPETITOR 8 rounds for load: (3 person relay)20yd Sled Push *constant load (3:00 rest) 4 rounds for time: (3 person relay)200m Run 4 rounds:8 Chin-up8 Pullover (Dumbbell or Machine)8 Bicep Curl(alt. rounds with partner) For time:15 Bar Muscle-up30/24 Calorie Ski Erg100 Double Under12

CROSSFIT 3 rounds for time: 1000m Row (alternate rounds partner) 5 rounds for time:1 Rope Climb7 Deadlift 225/155______________________ COMPETITOR 6 rounds for load:1 Power Snatch + 1 Hang Snatch (AK) + 1 OH Squat(make consistent increases) Front Squat 6(L) (M) 6(MH) 6(H) 5 rounds for time:1 Legless Rope Climb7 Deadlifts 275/185 For time:25-50-25Calorie Assault Bike(rest

WEIGHTLIFTING Snatch Build to Opener Clean & JerkBuild to Opener “It’s not what you look at that matters, it’s what you see.” ~Henry David Thoreau

CROSSFIT “CrossFit Total 2.0”One hour to complete:Power Clean 1-1-1Bench Press 1-1-1Overhead Squat 1-1-1___________________ COMPETITOR 2 rounds for time: 500-400-300-200-100m Ski Erg(alternate intervals with a partner) 6 rounds build to 80% of 1RM:2 Front Squat + 2 Thruster(rest 1:30 between sets)At a moderate load:Deadlift 10(L) 10(M) 10(MH)(touch & go) For time:21 Ring Dip21 Power Snatch 95/6515

UPPER BODY 8-10-12-15 (constant load)No rest between exercises.Chest PressFront Pulldown (alternate rounds with a partner)8-10-12-15 (constant load)No rest between exercises.Shoulder Press Seated Row(alternate rounds with a partner)8-10-12-15 (constant load)No rest between exercises.Machine Dip Pullover (alternate rounds with a partner)8-10-12-15 (constant load)No rest between exercises.EZ Bar Front Raise Upright Row (alternate rounds with a partner) 8-10-12-15

CROSSFIT 3 rounds:10 Bent Barbell Row10 Bicep Curls 10 Rear Delt Fly(alt. rounds with partner) 3 rounds:30 Pull-up30 Hand Release Push-up30 Russian KB Swing 53/35(rest 3:00 between rounds)_________________________COMPETITOR 3 rounds for load:60′ Yoke Carry60′ Sled Push(rest 3:00 between rounds)4 rounds:10 Bent Barbell Row10 Strict Chin-up10 Rear Delt Fly(alt. rounds with partner)For time:8-1-7-2-6-3-5-4Bar Muscle-upDevil Press 50/353

CROSSFITWeighted Plank3x :45 Hold AMRAP 15:0021 Sit-up15 Wall Ball 20/149 Parallette Pass Through______________________ COMPETITOR No measure:2000m Row (moderate pace)6 rounds build to 80% of 1RM:2 Power Clean + 2 Push Press(rest 1:30 between sets) “Diane”For time:21-15-9Deadlift 225/155Handstand Push-up For time:50 Toe to Bar50 Burpee to 6″50 GHD Sit-up______________________ WEIGHTLIFTING Jerk 70% 2×275% 1×180% 2×185% 5×1

CROSSFITFor time:2000m RowFor time:30 DB Snatch 50/3550 Double Under30 Burpee50 Double Under30 Burpee50 Double Under30 DB Snatch________________COMPETITOR Build to 80% of 1RM:Power Snatch 2-2-2-2-2-2(rest 1:30 between sets)For time:30 DB Snatch 50/3550 Double Under30 Burpee50 Double Under30 Burpee50 Double Under30 DB Snatch 3 rounds for time:25 Calorie Assault Bike25 Air Squat (alt. with partner)20 Calorie Assault

WEIGHTLIFTING Snatch 70% 2×275% 1×1 80% 1×185% 2×1 90% 2×1 Clean & Jerk 70% 1×275% 1×180% 2×185% 1×190% 1×1 Front Squat 80% 2×2 “The more you reason the less you create.” ~Raymond Chandler