2021

UPPER BODY 10-12-14-16 (decreasing load)Front Pulldown 10-12-14-16Chest Press 10-12-14-16Machine Pullover 10-12-14-16Incline Chest Press 10-12-14-16Seated Cable Row 10-12-14-16Machine Dip___________________ SLEDS5 rounds for load:20yd Sled Push Shuttle40yd Sled Push Shuttle 60yd Sled Push Shuttle 200m Recovery Jog (alternate shuttles with a partner)__________________ WEIGHTLIFTING 5 sets at a moderate load:1 Muscle Snatch + 1 Power Snatch + 1 […]

CROSSFIT 21:00 for Distance Rowed: Every 3:00 for 21:0020 Burpee Over the Bar10 Clean & Jerk 135/95Row for Distance (share work anyhow with a partner)__________________________ COMPETITORBench Press5(L) 5(M) 5(MH) 5(H) Weighted Ring Dip12(L) 10(M) 8(H) 15(MH) For max reps: (each movement):30 Bar Muscle-up1:30 Rest:30 Strict Handstand Push-up1:30 Rest:30 Toe to Bar 3 rounds:3:00 to complete

CROSSFIT 5 rounds for load:5 Weighted/Strict Pull-up5 Weighted/Strict Dip(alternate rounds with a partner. make consistent increases) For time:10 Rope Climb1 Mile Run100 Hand Release Push-up________________________ COMPETITOR 3 rounds a moderate load:5 Front Squat5 Front Rack Sott’s Press 5 rounds for load:2 Front Squat1 Thruster1 Push-Press(rest as needed between rounds)3 rounds:10-15 Single Leg Glute Bridge8-12 Band

CROSSFIT For load:Thruster 5-5-5-5-5(make consistent increases) 5 rounds for time:3 Dball Over Shoulder 150/809 Toe to Bar15 Box Jump 24/20__________________________ COMPETITOR 3 rounds at a moderate load:3 Muscle Snatch + 3 Tall Snatch + 3 Snatch Balance(focus is movement, not load) 5 rounds for load:2 Power Snatch +1 Hang Snatch (AK)(make consistent increases) Tempo Snatch

7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit __________________ WEIGHTLIFTING At a moderate load:Cluster 2-2-2-2 Snatch 70% 5×2 Clean & Jerk 70% 3×2 Front Squat 70% 3×2 Reverse Hyper 2×15 (M) “Only the mediocre are always at their best.” ~Jean Giraudoux

CROSSFIT For time:10-9-8-7-6-5-4-3-2-1Power Clean 135/95Pull-up____________________ COMPETITOR For load:Every 2:00 for 10:001 Clean(make consistent increases)Back Squat70% 2×380% 3×2 AMRAP 20:003 Rope Climb15 Toe to Bar20 Calorie Assault Bike500m Row___________________ POWERBUILDING Cycle 2/Week 1Deadlift 30% 1×540% 1×350% 1×160% 1×170% 1×5 Rack Pull 85% 1×3 Deadlift Static Hold (1″ off ground)1x :08 (M) Bent Barbell Row 10(L) 8(M)

UPPER BODY “Rest Pause Sets”Machine Shoulder Press “Rest Pause Sets”Seated Row “Rest Pause Sets”Chest Press “Rest Pause Sets”Front Pulldown “Rest Pause Sets”Machine Dip “Rest Pause Sets”Machine Pullover “Rest Pause Sets”Biceps Curl “Rest Pause Sets”Choose a weight that allows 15 reps, fresh.Set 1: AMRAP (rest :30)Set 2: AMRAP (rest :30)Set 3: AMRAP (constant load across all

CROSSFIT “Kelly has a Friend”5 rounds for time with a partner:400m Run (together)30 Box Jump 24/2030 Wall Ball 20/14(share work anyhow)______________________ COMPETITOR For load:Every 2:00 for 10:001 Jerk(make consistent increases)3 rounds:8-12 Weighted DipMax Rep Strict HSPU(rest 2:00 between rounds)For time:21 Overhead Squat 115/8521 Burpee Over the Bar30′ Handstand Walk15 OH Squat15 Burpee Over the Bar30′

CROSSFIT AMRAP 20:003 Rope Climb10 Toe to Bar20 Burpee to Plate500m Row_________________COMPETITOR With a partner for time:200m Farmer Carry 70/53200m KB Double Rack Carry 53/35200m KB Overhead Carry 44/26 3 rounds:1-2 Strict Ring Muscle-up8 Pullover (M)8 Rear Delt Fly (M)8 Biceps Curl (M) “Diet Eva”3 rounds for time:800m Run30 KB Swings 70/5330 Pull-up________________ WEIGHTLIFTING Drill

CROSSFIT 5 rounds for total reps:AMRAP 3:003 Deadlift 275/1857 Handstand Push-up21 Double Under___________________ COMPETITOR For load:Every 2:00 for 10:001 Snatch Front Squat75% 2×380% 3×2 “Lactic Ladder”5 Rounds for calories::10 Row:50 Rest:20 Row:40 Rest:30 Row:30 Rest:40 Row:20 Rest:50 Row:10 Rest___________________ WEIGHTLIFTING Drill (minimal weight) Hang Snatch High Pull 4×4 At a moderate load:Muscle Snatch 3-3-3-3 Back