2021

CROSSFIT With a partner for total time:800m Run (together)10-15-10Kettlebell Swing 53/35Calorie Row(alternate rounds w/ partner) 400m Run (together) 10-15-10Burpee to 6″ reachCalorie Row(alternate rounds w/ partner) 200m Run (together)10-15-10Box Jump 24/20Calorie Row(alternate rounds w/ partner)______________________________COMPETITOR With a partner for total time:800m Run (together)12-21-12Kettlebell Swing 53/35Calorie Ski Erg(alternate rounds w/ partner) 400m Run (together)12-21-12Burpee to 6″ […]

CROSSFITAMRAP 7:00 (alternate sets with a partner)1-2-3-4-5-6-etc…Strict Pull-up(start back at 1 when you fail) AMRAP 7:007 Power Clean 115/757 Pull-up For time: 1:00 L-Sit 2:00 Hollow Body3:00 Plank________________________________ COMPETITOR For load:Weighted Pull-up 5-5-5-5-5(only build to 80% effort)AMRAP 7:007 Power Clean 155/1057 C2B Pull-upFor time:1:00 L-Sit2:00 Hollow Body Hold3:00 Plank________________________________ WEIGHTLIFTING (deload week) Rest or:Power Snatch

CROSSFITAt a moderate load:Front Squat 8-8-8-8(make consistent increases) For time:40 Wall Ball 20/1430 Toes to Bar20 Handstand Push-up30 Wall Ball20 Toes to Bar10 Handstand Push-up20 Wall Ball10 Toes to Bar5 Handstand Push-upFor calories::30 Max Calorie Assault Bike__________________________________ COMPETITOR For load:Thruster 5-5-5-5-5(only build to 80% effort) For time:40 Wall Ball 20/1430 Toes to Bar20 Handstand Push-up30

UPPER BODY For 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: (constant

CrossFit & Competitor “21.1”For time: (Cap15)1 Wall Walk 10 Double Under 3 Wall Walk 30 Double Under 6 Wall Walk 60 Double Under 9 Wall Walk 90 Double Under 15 Wall Walk 150 Double Under 21 Wall Walk 210 Double Under _____________________________ POWERBUILDING Cycle 2/Week 1Deadlift 55% 1×5 65% 1×5 75% 1×5 70% 1×5 60%

UPPER BODY 10-12-14-16 (decreasing load)No rest between exercises.Chest Press Pec Deck Seated Row Rear Delt Fly (alternate rounds with a partner) 10-12-14-16 (decreasing load)No rest between exercises.Seated Dip Triceps Extension Front Pulldown Pullover (alternate rounds with a partner)3 rounds:Biceps 21’s(alternate rounds with a partner)___________________________________ SLEDS5 rounds: 40yd Backward Drag 135/9040yd Sled Pull40yd Sled Push (alternate

CROSSFIT & COMPETITOR “Friendly Jerry”With a partner for time:4x400m Run (each)4x500m Row (each)4x400m Run (each)(alternate each distance)_____________________________ WEIGHTLIFTING Clean 70% 2×275% 1×180% 3X1 Clean Pull 100% 3X3 Weighted Sit-up 2×20 Reverse Hyper 2×20 “If life were predictable it would cease to be life, and be without flavor.” ~Eleanor Roosevelt

CROSSFIT “Pull-up Pyramid”1-3-1-5-1-3-1Pull-up Chin-up (alternate each set with partner) For total time:3 rounds:10 Toes to Bar30 Double Under (rest 3:00) 3 rounds:10 Deadlift 225/15530 Double Under 2 rounds for total time:Max Plank Hold(alternate rounds with a partner)_______________________________ COMPETITOR For total reps: (moderate)Every 1:00 for 10:00Even: Strict C2B Pull-upOdd: Strict Ring Dip(choose reps prior to start.

CROSSFIT At a moderate load:Front Squat 10-10-10(make consistent increases) For time:21-15-9Power Clean 95/65Hand Release Push-up 2 rounds no measure:90′ Suitcase Carry (Left)90′ Suitcase Carry (Right)45′ Waiter Carry (Left)45′ Waiter Carry (Right)__________________________ COMPETITOR For load:Overhead Squat 10-10-10(make consistent increases) For time:21-15-9Squat Clean 135/95Handstand Push-upFor time:80yd Sled Push 180/135200m Farmer Carry 70/5380yd Sled Push 180/135________________________ WEIGHTLIFTING Snatch

UPPER BODY “Cumulative Sets”Chest Press“Cumulative Sets”Front Pulldown “Cumulative Sets”Incline Press “Cumulative Sets”Seated Row “Cumulative Sets”Seated Dip “Cumulative Sets”Pullover *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