2021

CROSSFIT For load:Strict Press 8-6-4-4-4(make consistent increases) 7 rounds for time:10 Burpee15 Sit-up10 KB Swing 53/35____________________________ COMPETITOR For time:200m Farmer Carry 53/35400m Run200m Farmer Carry 53/35For total reps:AMRAP 5:007 Overhead Squat 95/6530 Double Under (1:00 Rest) AMRAP 4:005 Overhead Squat 115/8530 Double Under (1:00 Rest)AMRAP 3:003 Overhead Squat 135/9530 Double Under 3 rounds no measure:8 […]

CROSSFIT For time:400m Run500m Row60 Double UnderAMRAP 15:0010 Power Clean 135/9520 Calorie Row_______________________ COMPETITOR Every 2:00 for 12:0020/15 Calorie Ski Erg:30 Forearm PlankBench Press60% 1×570% 1×580% 1×575% 1×565% 1×5Dumbbell Fly3×8 (M) 8-10-12-10-8Biceps Curl Triceps Extension(alternate round with a partner) For time:30-20-10Handstand Push-upBox Jump Over 24/20_______________________ WEIGHTLIFTING DrillTall Jerk 4×4At a moderate load:Pause Jerk (:02 in

CROSSFIT For load:Back Squat 8-6-4-4-4(make consistent increase) For time:50 Push-up40 Wall Ball 20/1430 Toes to Bar40 Push-up30 Wall Ball 20 Toes to Bar30 Push-up20 Wall Ball 10 Toes to Bar_____________________________COMPETITOR 3 rounds no measure:15 Hollow Rock15 Banded Back ExtensionBack Squat60% 1×570% 1×580% 1×575% 1×565% 1×5Bulgarian Split Squat3×8 (each leg) Banded Glute Bridge3×15 15:00 to complete:2000m

CROSSFIT For load:Deadlift 5×3 (constant load) “Karen Meets Helen”For time:50 Wall Ball 20/14~then ~3 rounds:400m Run21 Kettlebell Swing 53/3512 Pull-up~then~50 Wall Ball_________________________ COMPETITOR Deadlift55% 1×565% 1×575% 1×570% 1×560% 1×5 Tempo Weighted Pull-up (:03 ecc)6(0) 6(L) 6(M) 6(MH) (rest as needed for unbroken sets) 12-10-8Barbell Bent Row EZ Bar Biceps Curl (alternate rounds with a partner)

UPPER BODY“Cumulative Sets”Chest Press “Cumulative Sets”Front Pulldown “Cumulative Sets”Shoulder Press “Cumulative Sets”Seated Row “Cumulative Sets”Seated Dip“Cumulative Sets”Upright Row *Cumulative Sets 1. Select a weight that you can do for 15 reps, fresh.2. Perform 1 Rep followed by :10 Rest 3. Perform 2 Reps followed by :10 Rest 4. Perform 3 Reps followed by :10 Rest

CROSSFITFor load:Strict Press 5×3(constant load) For time:100 Double Under50 Burpee100 Double Under__________________________ COMPETITORFor Time:100yd Yolk Walk 50/20100yd Dball Carry 100/80100yd Farmer Carry 100/70100yd Sled Push 225/150 “Fran”For Time:21-15-9Thruster 95/65Pull-up 5 Rounds no measure:3 Glute Ham Raise9 GHD Sit-up15 Russian Twist_______________________ WEIGHTLIFTING(deload for meet/testing) Snatch 70% 3×1 Clean & Jerk 70% 3×1 Front Squat 70% 1×375%

CROSSFIT2 rounds for time: 400m Run(rest 1:30 between rounds) “DT”5 rounds for time:12 Deadlift 155/1059 Hang Power Clean 155/1056 Shoulder to Overhead 155/105___________________________________ COMPETITOR 4 rounds for time:400m Run5 Wall Walk10 KB Swing 70/53 Bench Press55% 1×565% 1×575% 1×570% 1×560% 1×5 Single-Arm Dumbbell Press10(L) 10(M) 10(MH) 8-10-12-14 (decreasing load) Dumbbell Biceps Curl Dumbbell Triceps Kickback

CROSSFIT For load:Back Squat 5×3(constant load) 3 rounds for time:500m Row40 Air Squat30 Sit-up20 Push-up10 Pull-up(rest 1:00 between rounds)_________________________ COMPETITOR 8 Rounds no measure::20 Bicycle Crunch:10 Rest Back Squat55% 1×565% 1×575% 1×570% 1×560% 1×5Hip Thrust12(L) 12(M) 12(MH) 12-10-8Leg Extension Leg Curl 3 rounds for total reps:AMRAP 5:003 Snatch 115/856 Burpee Over the Bar9 Toes to

WEIGHTLIFTING Snatch Build to Opener Clean & Jerk Build to Opener Front Squat 70% 1×380% 1×290% 2×1 Weighted Side Plank Hold3 x:15 (each side) “It is only the farmer who faithfully plants seeds in the Spring, who reaps a harvest in the Autumn.” ~B. C. Forbes