2021

CROSSFIT5 rounds for load:4 Weighted/Strict Pull-up4 Weighted/Strict Dip 3 rounds for time:50 Air Squat20 Toe to Bar200m Run (with med-ball) 20/14_______________________ COMPETITOR 3 rounds at a moderate load:6-8 Single-Arm DB Squat6-8 Single-Arm DB Thruster6-8 Single-Arm DB Press(do the full round on one arm,then on the other arm) 5 rounds:1 Front Squat + 1 Thruster + […]

CROSSFITFor load:Thruster 4-4-4-4-4 For time:9 Power Snatch 135/9527 Box Jump Over 24/207 Power Snatch21 Box Jump Over5 Power Snatch15 Box Jump Over______________________ COMPETITOR 5 rounds at a moderate load:1 Muscle Snatch + 1 Drop Snatch 5 rounds:2 Power Snatch + 1 Hang Snatch (below knee)(Build up to 80% of Power Snatch) Tempo Snatch Deadlift +

7:00a Competitor 7:00a Strongman8:00a weightlifting 9:00a CrossFit 10:00a CrossFit ____________________ At a moderate load:Cluster 3-3-2-2-2 Snatch 70% 5×2 Clean & Jerk 70% 4×2 Front Squat 70% 3×3 Reverse Hyper 2×20 (M) “Nothing is a waste of time if you use the experience wisely.” ~Auguste Rodin

CROSSFITFor load:Deadlift 3-3-3-3-3 3 rounds for time:21 KB Swing 53/3515 Toe to Bar9 Overhead Squat 95/65______________________ COMPETITOR At a moderate load:Tall Clean 5-4-3-2-1 At a moderate load:Tall Jerk 5-4-3-2-1 5 rounds:1 Power Clean + 1 Floating Clean + 1 Split Jerk(build to 75% of power clean) Tempo Clean Deadlift (:03/:03) + Clean High Pull75% 1+2

UPPER BODY3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press8-12 Upright Row (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Machine Shoulder Press8-12 Seated Row 8-12 Machine Dip (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Dumbbell Lateral Raise 8-12 Dumbbell Front Raise8-12 Dumbbell Rear Delt Fly (alternate rounds with a partner)3

CROSSFIT For time::30 L-Sit Hold30 Parallette Passthrough15 Strict Toe to Bar With a partner for time:42-30-18Thruster 95/65Hand Release Push-upBox Jump Over 24/20*400m Run after each round__________________________ COMPETITORBench PressBuild to a heavy set of 580% of heavy set: 3×8 Weighted Ring Dip12(L) 10(M) 8(H) 15(MH)*increase the (H) set from last week 4 rounds for time:1-5 Ring

CROSSFIT 5 rounds for load:3 Weighted/Strict Pull-up3 Weighted/Strict Dip(rest as needed between rounds) AMRAP 7:007 Pull-up7 Deadlift 225/155____________________ COMPETITOR 3 rounds at moderate load:12 Steps DB Lunges6 Single-Leg DB RDL (each leg)6 Single-Arm DB Press (each arm)(alt. rounds with partner) 5 rounds:1 Thruster + 1 Push Press(build to 75% of Push Press) 3 rounds:10-15 Band

CROSSFIT For load:Thruster 3-3-3-3-3(make consistent increases)For time:50 Calorie Row100 Sit-up200 Double Under___________________ COMPETITOR At a moderate load:Tall Snatch 5-4-3-2-1(movement is priority. not load) At a moderate load:Drop Snatch 5-4-3-2-1(movement is priority. not load) 5 rounds:1 Power Snatch + 1 Floating Snatch(build to 75% of power snatch) Tempo Snatch Deadlift (:03/:03) + Snatch High Pull75% 1+280%

7:00a Competitor (competing at CF Incite) Strongman: Competing at LT Fitness 8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit __________________ At a moderate load:Cluster 2-2-2-2 Snatch 70% 5×2 Clean & Jerk 70% 4×2Front Squat 70% 3×2 Reverse Hyper 2×20 (M) “Most of us spend too much time on the last twenty-four hours and too little on the

CROSSFITFor load:Deadlift 5-5-5-5-5(make consistent increases) AMRAP 10:0015 Wall Ball 20/1430 Double Under_________________ COMPETITOR3 rounds at a moderate load:3 Muscle Clean + 3 Tall Clean + 3 Strict Press 5 rounds for load:1 Power Clean + 1 Hang Clean (AK) +1 Jerk(make consistent increases)4 rounds at 90%1 Tempo Clean Deadlift (:03/:03) + 2 Floating Clean Pull