2021

CROSSFIT“CrossFit Total”1 Hour to complete:Back Squat 1RMStrict Press 1RMDeadlift 1RM(alternate rounds with a partner)____________________________ COMPETITORFor load:Every 1:00 for 10:002 Clean Pull + 1 Floating Clean(make consisten increases)Deadlift65% 1×375% 1×385% 1×380% 1×370% 1×3 3 rounds:12 Pullover (M)8 Seated Row (MH)(alternate rounds with a partner)For time:20 Bar Muscle-up40 KB Swing 70/5360 OH Squat 95/65____________________________ POWERBUILDING Cycle 1/Week […]

UPPER BODY 15-12-9No rest between exercises.Incline Chest PressPec Deck Chest Press (alternate rounds with a partner)15-12-9No rest between exercises.Supinated Pulldown Rear Delt Fly Seated Row (alternate rounds with a partner)15-12-9No rest between exercises.Shoulder Press Dumbbell Lateral Raise Seated Dip (alternate rounds with a partner)15-12-9No rest between exercises.AB Wheel Nautilus ABKnee Lift (alternate rounds with a

CROSSFIT “Partner Boat Race”3 Rounds for time:1000m Row800m Run(share work any way)_______________________ COMPETITORWith a partner for time:200m Farmer Carry 70/53200m Rack Carry 70/53200m Farmer Carry 70/53(share work any way) For total time:5 rounds:10 DB Snatch 50/35 (alt. arms)15 Wall Ball 20/14 ~then~5 rounds:10 DB Step-up 50/35 (one DB)15 Burpee For time:30 GHD Sit-up30 GHD Back

CROSSFIT “Tabata Barbell”For total reps:8 Rounds::20 Power Clean 95/65:10 Rest (1:00 Rest)8 Rounds::20 Front Squat 95/65:10 Rest(1:00 Rest) 8 Rounds::20 Shoulder to Overhead 95/65:10 Rest____________________________ COMPETITOR For load:Every 1:00 for 10:002 Jerk Dip + 1 Jerk(make consistent increases) Bench Press65% 1×375% 1×385% 1×380% 1×370% 1×3AMRAP 7:007 Handstand Push-up21 Double Under (3:00 Rest)AMRAP 7:007 C2B Pull-up21

CROSSFIT “The Ghost”6 Rounds for reps:1:00 Calorie Row1:00 Burpee1:00 Double Under1:00 Rest________________________ COMPETITOR For load:Every 2:00 for 12:002 Snatch Pull + 1 Floating Snatch(make consistent increases) Back Squat65% 1×375% 1×385% 1×380% 1×370% 1×33 rounds:12 Leg Extension (M)8 Hip Press (MH)3 rounds each for time: (slowest is score)1000m Assault Bike400m Run(rest 2:00 between rounds)_________________________ WEIGHTLIFTING Snatch

Snatch 3 waves:70% 1×175% 1×180% 1×1 Build to a heavy set:1 Clean + 1 Front Squat + 2 Jerk Front Squat 70% 1×375% 1×380% 2×2 Weighted Tempo Back Extension (:04 ecc)2×8 (M) “Individual commitment to a group effort – that is what makes a team work, a company work, a society work, a civilization work.”

CROSSFITAt a moderate load:Deadlift 6-6-6-6(make consistent increases) 2 rounds for total reps:AMRAP 2:00200m RunPull-up (max reps) (1:00 rest)AMRAP 2:00200m RunBox Jump 24/20 (max reps) (1:00 rest)AMRAP 2:00200m RunPower Clean 135/95 (max reps) (1:00 rest)_________________________COMPETITOR For load:Every 2:00 for 12:001 Clean Pull + 1 Clean + 1 Hang Clean(make consistent increases)Deadlift60% 1×370% 1×380% 1×375% 1×365% 1×3

UPPER BODY3 rounds: No rest between exercises.8-12 Pec Deck8-12 Chest Press8-12 Triceps Extension (alternate rounds with a partner)3 rounds: No rest between exercises.8-12 Dumbbell Rear Delt Fly 8-12 Seated Row 8-12 Biceps Curl(alternate rounds with a partner) 3 rounds: No rest between exercises.8-12 Dumbbell Lateral Raise 8-12 Shoulder Press 8-12 Upright Row(alternate rounds with a

CROSSFITAt a moderate load:Strict Press 6-6-6-6(make consistent increases)With a partner for time:1000m Row30 Thruster 95/65800m Row24 Thruster600m Row18 Thruster400m Row12 Thruster200m Row6 Thruster(share work anyhow)_____________________COMPETITOR5 rounds for time:40yd Sled Push 90/4580yd Shuttle Run(alt. rounds with partner) For time:100 Double Under50 Burpee50 Calorie Assault Bike25 Devil Press 50/3550 Calorie Ski Erg50 Sit-up100 Double Under 6 rounds::20

CROSSFITFor time:25 Burpee400m Run25 Burpee 5 rounds for time:15 Hand Release Push-up12 DB Snatch 50/359 Toe to Bar______________________ COMPETITORFor load:Every 2:00 for 12:001 Jerk Dip + 1 Pause Jerk (:02 bottom) + 1 Jerk (make consistent increases)Bench Press60% 1×370% 1×380% 1×375% 1×365% 1×315-12-10-8EZ Bar CurlTriceps Push-down(alt. rounds with a partner)For time:1000m Row30 Deficit HSPU 4″/2″1000m