2021

CROSSFIT Overhead Squat2(L) 2(M) 2(MH) 2(H) 2(M) For time:9-15-21Pull-upThruster 75/55Calorie Row_________________________COMPETITOR Deadlift50% 1×860% 1×570% 1×380% 1×190% 1×195% 1×1100%+ 1×1Weighted Chin-up5(0) 5(L) 3(M) 3(MH) 3(H) 5 rounds for total calories:AMRAP 2:0010 Burpee Box JumpMax Calorie Assault Bike(rest 1:00 between AMRAPs)___________________________ POWERBUILDING Cycle 2/Week 4 (deload)Deadlift 35% 1×545% 1×5 55% 1×5 65% 1×1 74% 1×1Bent Barbell Row […]

UPPER BODYFor 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:

CROSSFIT For load:Bench Press3(L) 3(M) 3(MH) 3(H) 3(M) 5 rounds for time: 7 Burpee to Plate14 Steps Walking Lunge 50/35 (one DB)7 Handstand Push-up(alternate rounds with partner)_________________________ COMPETITOR Clean & Jerk70% 1×375% 1×280% 3×1For time:1000m Row-then-3 rounds:3 Rounds of “Mary”10 Power Clean 155/10550 Double UnderWith a partner for time:200m Farmer Carry 70/53400m Run (split 200/200)200m

CROSSFIT Weighted Plank3x :30 Hold AMRAP 9:003-6-9-12-15-etc…Toe to BarBox Jump 24/20____________________ COMPETITOR Bench Press50% 1×860% 1×570% 1×380% 1×190% 1×195% 1×1100%+ 1×1Complete 1 Round Every 2:00 for 20:002 Ring Muscle-up + 2 Ring Dip + 1 Muscle-down (:05 ecc) 3 Rounds:21’s EZ Curl Bar(alt. with partner)21’s Triceps Push-down(alt. with partner) 3 rounds for time:500m Ski Erg(rest

CROSSFIT Power Clean2(L) 2(M) 2(MH) 2(H) 2(M)For time:400m Run200 Double Under100 Air Squat50 DB Snatch 50/35____________________ COMPETITOR Snatch70% 1×375% 1×280% 3×1Back Squat50% 1×860% 1×570% 1×380% 1×190% 1×195% 1×1100%+ 1×1AMRAP 10:0010 Calorie Assault Bike10 Burpee12-10-8Leg ExtensionHip PressLeg Curl____________________ WEIGHTLIFTING Snatch 70% 2×275% 1×180% 2×185% 1.2.1 Snatch Pull 90% 1×3100% 1×3110% 2×2Back Squat 70% 1×375% 1×3 80%

WEIGHTLIFTING Snatch 70% 2×275% 2×280% 2×2Build to a heavy set:2 Clean + 2 Jerk Front Squat 70% 1×275% 1×280% 1×285% 1×2 Reverse Hyper 2×20 (H) “Treat a person as he is, and he will remain as he is. Treat a person as if he were where he could be and should be, and he will

CROSSFIT Overhead Squat3(L) 3(M) 3(MH) 3(H) 3(M) For time:10-9-8-7-6-5-4-3-2-1Deadlift 185/125Dumbbell Push Press 50/35Parallette Passthrough__________________________ COMPETITOR Deadlift60% 1×570% 1×380% 1×185% 1×190% 1×195% 1×1Weighted Chin-up5(0) 5(L) 3(M) 3(MH) 3(H)For time:1200m Row63 KB Swing 53/3536 Pull-up800m Row42 KB Swing24 Pull-up400m Row21 KB Swing12 Pull-up_________________________ POWERBUILDING Cycle 2/Week 3Deadlift 35% 1×5 45% 1×5 55% 1×5 65% 1×1 71% 1×5

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

CROSSFIT For load:Bench Press 5(L) 5(M) 5(MH) 5(H) 5(M) For time:5 Rounds of “Cindy”600m Row4 Rounds of “Cindy”500m Row3 Rounds of “Cindy”400m Row2 Round of “Cindy” _____________________ COMPETITOR Clean & Jerk70% 2×275% 1×180% 2×1 For time:7 Handstand Push-up30 Double Under28 DB Step-up 50/35 (one DB)30 Double Under14 Handstand Push-up30 Double Under21 DB Step-up30 Double Under21

CROSSFIT For max time:L-Sit Hold(1:00 Rest)Plank AMRAP 15:0060 Double Under30 KB Swing 53/3515 Burpee___________________ COMPETITOR Bench Press60% 1×570% 1×380% 1×185% 1×190% 1×195% 1×1 5 rounds:10 Alternating Arm Dummbbell Curl10 Machine Dip(alt. rounds with partner) For reps:Every 1:00 for 10:001 Hips to Ring + 1 Ring Muscle-up(choose reps prior to starting) For time:21-15-9Burpee to 6″Toe to