2021

CROSSFIT For load:Bench Press 8-5-3-3-3(make consistent increases) 3 rounds for time:400m Run21 Hand Release Push-up12 Box Jump Over 24/20________________________ COMPETITOR For load:Overhead Squat 3-3-3-3-3(make consistent increases) For time:400m Run30 Bar Muscle-up400m Run50 Handstand Push-up400m Run70 DB Snatch 50/35400m Run For time:80-60-40-20ydSled Push 180/135Farmer Carry 70/50________________________ WEIGHTLIFTING Snatch 70% 2×275% 2×280% 2×2Snatch Pull 90% 1×3 100% […]

UPPER BODY “DC Sets”Chest Press “DC Sets”Pullover “DC Sets”Shoulder Press “DC Sets”Seated Row “DC Sets”Seated Dip “DC Sets”Rear Delt Fly “DC Sets”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

CROSSFIT For load:Deadlift 5-5-5-5-5(last set heavier than previous week) 2 rounds for time:20 Wall Ball Shot 20/1430 Double Under 20 Toes to Bar 30 Double Under 20 Box Step-up (alt leg) 24/2030 Double Under 20 Dumbbell Power Clean 50/3530 Double Under______________________________ COMPETITOR For load:Thruster 1-1-1-1-1(make consistent increases) “20.2”AMRAP 20:004 DB Thruster 50/35 6 Toes to

Upper Body 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Machine Pullover8-12 Machine Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press 8-12 Upright Row (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Pec Deck 8-12 DB Lateral Raise 8-12 Rear Delt Fly (alternate rounds with a

CROSSFIT For load:Weighted Dip 5-5-5-5-5(last set heavier than previous week) AMRAP 12:003 Standing Press 95/656 Ring Dip 9 Pull-up_________________________________ COMPETITOR No measure:10k Ski/Row/Bike/Run(switch every 2:00) For time:25 Handstand Push-up50 Box Jump 24/2025 Handstand Push-up For time::30 L-Sit Hold2:00 Plank:30 L-Sit Hold_________________________________ WEIGHTLIFTING Clean 70% 1×375% 2×280% 3×1 Clean Pull90% 2×3100% 2×2 Hip Thrust 15-12-10-8 Leg

CROSSFIT For load:Back Squat 5-5-5-5-5(last set heavier than previous week) For total reps + calories:AMRAP 4:00 20 Burpee Over the RowerMax Calorie Row (rest 2:00)AMRAP 5:00 30 Calorie Row Max Burpee Over the Row (rest 2:30)AMRAP 6:00 40 Burpee Over the RowerMax Calorie Row_______________________________COMPETITORPractice 10:00Glide KipHips to BarJumping Turnover“19.4” (Cap12)3 rounds for time: 10 Snatch

CROSSFIT For load:Bench Press 5-5-5-5-5(last set heavier than previous week) For time:40 Kettlebell Swing 53/3520 Pull-up32 Kettlbell Swing16 Pull-up24 Kettlebell Swing12 Pull-up16 Kettlebell Swing8 Pull-up___________________________________ COMPETITOR For load:OH Squat 5-5-5-5-5(make consistent increases) 10 rounds for time:7 Wall Ball Shot 20/145 Pull-up3 Deadlift 275/185 For time:400m Farmer Carry 70/53*at each break perform 10 russian kettlebell swing__________________________________

UPPER BODY “Countdown Sets”Chest Press “Countdown Sets”Front Pulldown “Countdown Sets”Shoulder Press “Countdown Sets”Seated Row “Countdown Sets”Seated Dip “Countdown Sets”Pullover “Countdown Sets”Choose a weight that you can do for 15 reps (fresh).Set 1: 10 Reps(rest :10) Set 2: 9 Reps(rest :09)Set 3: 8 Reps(rest :08)Continue to 1 rep….___________________________________ SLEDSFor time:80yd Sled Push 135/9010yd Sled Push 70yd

CROSSFITFor load:Deadlift 5-5-5-5-5(make consistent increases) For time: 400m Run 9 Clean & Jerk 135/953 Rope Climb 400m Run 6 Clean & Jerk 2 Rope Climb 400m Run 3 Clean & Jerk 1 Rope Climb______________________ COMPETITOR For load:Power Clean 1-1-1-1-1(make consistent increases) “15.4”AMRAP 8:003 Handstand Push-up 3 Clean (any style) 185/1256 Handstand Push-up 3 Clean9 Handstand

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