2021

CROSSFIT For load:Front Squat 5-5-5-5(make consistent increases) For time:15-12-9-6-3Box Jump Over 24/20Parallette Pass Through*follow each round with 200m run For load:Sled Pull (harness) 4×40(make consistent increases)__________________________________ COMPETITOR For Load:Thruster 1-1-1-1-1(make consistent increases) For Time:7-14-21-14-7Calorie RowHandstand Push-upRussian KB Swing 70/53 For load:Sled Pull (harness) 4×40(make consistent increases)__________________________________ WEIGHTLIFTING At a moderate load: (movement drill)Hang Snatch High […]

UPPER BODY“DC Sets”Chest Press “DC Sets”Pullover “DC Sets”Incline Press “DC Sets”Seated Row “DC Sets”Seated Dip 3 rounds:12 Rear Delt Fly12 Pec Deck *”DC Sets”Choose a weight that allows 8-12 reps, fresh.Set 1: Do as many controlled reps as possible.Rest: :30 Set 2: Same weight. As many controlled reps as possible.Rest: :30 Set 3: Same weight.

CROSSFIT & COMPETITOR “21.3”For time: (cap15)15 Front Squat 95/6530 Toes to Bar 15 Thruster 95/65 (rest 1:00) 15 Front Squat 30 Chest to Bar Pull-up15 Thruster (rest 1:00) 15 Front Squat30 Bar Muscle-up15 Thruster (immediately into) For load: (cap7)1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk______________________________ POWERBUILDING Cycle 2/Week 3Deadlift 60%

UPPER BODY3 rounds:No rest between exercises.8 Dumbbell Bench Press 8 Tempo Dumbbell Fly (:04 ecc)(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Bent Dumbbell Row 8 Tempo Dumbbell Rear Delt Fly (:04 ecc)(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Machine Dip8 Tempo Triceps Extension (:04 ecc)(alternate rounds with a partner)

CROSSFIT For Time:50 Double Under30 Ball Slam 20/1430 Burpee to Plate50 Calorie Row30 Box Jump30 Russian KB Swing 53/3550 Sit-up30 Hang DB Clean & Jerk 50/3530 Air Squat50 Double Under__________________________________ COMPETITOR3 rounds no measure:2:00 Assault Bike2:00 Assault Runner2:00 Ski Erg2:00 Row2:00 Rest Stretch & Recover_________________________________ WEIGHTLIFTING At a moderate load:Hang Power Clean (BK) + Hang

CROSSFIT AMRAP 7:001-2-3-4-5-6-7-etc…Strict Chin-up(alt. sets with a partner)*start over at 1 when you fail 3 rounds for time:400m Run21 Hand Release Push-up14 Dumbbell Lunge 50/357 Snatch 95/65 2 rounds for load:80yd Farmer Carry80yd Farmer/Rack Carry (L/R)80yd Farmer/Rack Carry (R/L)80yd Rack Carry________________________________ COMPETITORFor load:Weighted Pull-up 3-3-3-3-3(only build to 85% effort) 3 rounds for time:400m Run30 Hand

CROSSFIT At a moderate load:Front Squat 6-6-6-6(make consistent increases) AMRAP 8:008 Thruster 95/6520 Double Under8 Toes to Bar20 Double Under For time:1:00 Plank500m Row1:00 Plank____________________________ COMPETITOR For Load:Thruster 3-3-3-3-3(only build to 85% effort) AMRAP 5:005 Shoulder to Overhead 185/12510 Toes to Bar20 Double Under (rest 5:00) AMRAP 5:005 Bar Muscle-up10 Front Squat 135/9520 Double Under

UPPERBODY“Countdown Sets”Chest Press “Countdown Sets”Front Pulldown “Countdown Sets”Shoulder Press “Countdown Sets”Seated Row “Countdown Sets”Seated Dip “Countdown Sets”Pullover *Countdown SetsChoose a weight that you can do for 15 reps (fresh).Set 1: 10 Reps:10 Rest Set 2: 9 Reps:09 RestSet 3: 8 Reps:08 RestContinue to 1 rep_____________________________ SLEDS8 rounds for load: (constant load)40yd Sled Push (rest 1:00

CROSSFIT & COMPETITOR “21.2“For time:10 Dumbbell Snatch 50/3515 Burpee Box Jump Over 24/2020 Dumbbell Snatch15 Burpee Box Jump Over 30 Dumbbell Snatch15 Burpee Box Jump Over40 Dumbbell Snatch15 Burpee Box Jump Over50 Dumbbell Snatch15 Burpee Box Jump Over_________________________________ POWERBUILDING Cycle 2/Week 2Deadlift 60% 10×1 (rest :30 between sets) Weighted Chin-up 5(0) 5(L) 5(M) 5(MH) 5(H)Machine

UPPER BODY 3 rounds:No rest between exercises.8 Incline Press8 Tempo Pec Deck (:04 ecc) 8 Machine Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8 Wide Grip Pulldown 8 Tempo Rear Delt Fly (:04 ecc) 8 Seated Row (alternate rounds with a partner)3 rounds:No rest between exercises.8 Upright Row 8 Tempo Shoulder Press