2021

CROSSFIT For load:Weighted Dip 5-5-5-5-5(make consistent increases) 10 rounds for reps + calories:1:00 Row for Calories :15 Rest :30 Sit-up :15 Rest________________________ COMPETITOR No measure:5k Assault Bike For time:70 Hand Release Push-up60 Calorie Row50 Toes to Bar40 Wall Ball 30/2030 C2B Pull-up No measure:21-15-9GHD Sit-upReverse Hyper200m Jog_______________________ WEIGHTLIFTING Clean from blocks (BK) 75% 4×3 Deficit […]

CROSSFIT For load:Back Squat 5-5-5-5-5(make consistent increases) For time: 10-9-8-7-6-5-4-3-2-1Kettlebell Swing 53/35Gobblet Squat 53/35 Burpee Over the Kettlebell___________________________ COMPETITOR 5 rounds no measure:3 Beat Swing Kip (rings)2 Hips to Ring1 Muscle-up (no dip) “Amanda”For time:9-7-5Ring Muscle-upSquat Snatch 135/95 3 rounds for load:8 Pullover12 DB Seal Row8 Pullover(alternate rounds with partner) 3 rounds for load:8 Dumbbell

CROSSFIT For load:Bench Press 5-5-5-5-5(make consistent increases) For time:50 Pull-up 100 Push-up 1 Mile Run_______________________________ COMPETITOR For load:Back Squat 1-1-1-1-1(make consistent increases) 5 rounds for reps:AMRAP 3:0010 Box Jump Over 24/2015 Russian KB Swing 70/5330 Double Under (unbroken)Max Reps Burpees to 6″(rest 1:00 between AMRAP’s) For time:80yd Farmer Carry (unbroken)80yd Single Arm OH Carry80yd Farmer

UPPER BODY “Cumulative Sets”Chest Press “Cumulative Sets”Front Pulldown “Cumulative Sets”Shoulder 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

CROSSFIT For load:Deadlift 8-1-7-2-6-3-5-4(constant load. keep rest short) For time:100 Sit-up25 Double under75 Kettlebell Swing 53/3550 Double under50 Wall Ball Shot 20/1475 Double under25 Box Jump 24/20 100 Double under___________________________ COMPETITOR For load:Cluster 1-1-1-1-1(make consistent increases) “15.5”For time:27-21-15-9Calorie RowThrusters 95/65 3 rounds no measure:1000m Run(alternate rounds with a partner)__________________________ POWERBUILDING Deload WeekPower Clean 3×5 (L)

UPPERBODY 3 rounds:8-12 Shoulder Press 8-12 Dumbbell Lateral Raise 8-12 Machine Dip (alternate rounds with a partner) 3 rounds:8-12 Front Pulldown 8-12 Dumbbell Rear Delt Fly 8-12 Seated Row (alternate rounds with a partner) 3 rounds:Biceps 21’s (bottom half, top half, full)(alternate rounds with a partner) 3 rounds:Triceps 21’s (french press, skull crusher, triceps press)(alternate

CROSSFIT For load:Standing Shoulder Press 8-1-7-2-6-3-5-4(constant load. keep rest short) For time: 25 Weighted Sit-up 25lbs25 Toes to BarWith a partner for time:300m Row500m Row 300m Row 700m Row 300m Row 500m Row 300m Row (alternate intervals with a partner)__________________________________ COMPETITOR No measure:1000m Assault Bike500m Row250m Ski Erg125 Double Under AMRAP 12:00 15 Bar Facing

CROSSFIT For load: Back Squat 8-1-7-2-6-3-5-4(constant load. keep rest short) “Isa-Ball”AMRAP 12:003 Power Snatch 95/6515 Wall Ball Shot 20/14____________________________ COMPETITOR No measure:6-5-4-3-2-1Ring DipRing Pull-up 2 rounds:1-2-3-4-5-6-7-etc…Ring Muscle-up (unbroken)(rest 1:00 between sets) *when you fail a set, start back at 15 rounds for time:12 DB Step-up 50/35 (alt. leg)10 Handstand Push-up 8 Chest to Bar Pull-up

CROSSFITFor load: Bench Press 8-1-7-2-6-3-4-5 (constant load. keep rest short) 6 rounds for time:200m Run 30 Double Under 1 Rope Climb________________________________ COMPETITOR For load:1.5 Back Squat 2-2-2-2(make consistent increases) For total reps + calories:1:00 Assault Bike Calories1:00 Snatch 115/851:00 Rest1:00 Assault Bike Calories1:00 Snatch 135/951:00 Rest1:00 Assault Bike Calories1:00 Snatch 155/1051:00 Rest 3 rounds for

UPPER BODY 15-12-10-8Chest Press Pec Deck (alternate rounds with a partner) 15-12-10-8Seated Row Rear Delt Fly (alternate rounds with a partner) 15-12-10-8Shoulder Press Upright Row (alternate rounds with a partner) 15-12-10-8Front Pulldown Cable Pullover(alternate rounds with a partner) 15-12-10-8Triceps Extension Biceps Curl (alternate rounds with a partner)__________________________________ SLEDS2 rounds:80yd Sled PUSH Shuttle 135/90200m Recovery Jog