January 2022

CROSSFIT For load:Bench Press 4-4-4-4-4(make consistent increases) For time:500m Row20 Handstand Push-up400m Run80 Double Under500m Row80 Double Under400m Run20 Handstand Push-up500m Row_________________________ COMPETITOR3 rounds for quality:20 Banded Monster Walk (forward)20 Banded Monster Walk (backward)10 Banded Side Walk (each way)10 Banded Tempo Air Squat (:03 ecc)10 Banded Tempo Glute Bridge (:03 ecc) Front Squat65% 1×675% 1×485% […]

CROSSFIT For load:Back Squat 4-4-4-4-4(make consistent increases)AMRAP 8:002-4-6-8-10-12-14-etc…Toe to BarBox Jump Over 24/20___________________________ COMPETITOR 3 rounds for quality:10 Prone Superman10 Prone Airplane10 Prone Reverse Superman10 Prone Chicken Wing10 Prone Butterfly For quality:5-4-3-2-1Tempo Ring Pull-up (:03 eccentric)Tempo Ring Dip (:03 eccentric) Every 2:00 for 12:00Even rounds – Max Ring Muscle-upOdd rounds – Max Bar Muscle-up For

CROSSFIT For load:Deadlift 6-6-6-6(make consistent increases)“18.1”AMRAP 20:008 Toe to Bar10 DB Hang Clean & Jerk 50/3514 Calorie Row___________________________ COMPETITOR For quality:5-4-3-2-1Muscle SnatchDrop Snatch Snatch70% 1×275% 1×280% 1×185% 1×190% 1.2.1 “18.1”AMRAP 20:008 Toe to Bar10 DB Hang Clean & Jerk 50/3514 Calorie Row_________________________ POWERBUILDING Cycle 2/Week 2Deadlift 35% 1×850% 1×5 60% 1×365% 1×177.5% 1×5 Pause Deadlift

UPPER BODY 21-15-9No rest between exercises.Chest Press Front Pulldown(no rest between rounds)21-15-9No rest between exercises.Shoulder PressSeated Row (no rest between rounds)21-15-9No rest between exercises.Machine Dip Upright Row (no rest between rounds) 21-15-9No rest between exercises.Pec Deck Rear Delt Fly (no rest between rounds) 21-15-9No rest between exercises.Biceps Curl Triceps Extension (no rest between rounds)_________________________ SLEDS3

CROSSFIT 3 rounds for quality:10 Single-Leg T2B (alt. leg)20 Flutter Kick (each leg):30 Forearm Plank Hold 3 rounds for total reps:3:00 Assault Bike2:00 Wall Ball 20/141:00 Double Under(rest 3:00 between rounds)_______________________ COMPETITOR 4 rounds for quality:10 Single-Leg Deadlift (alt. leg)8 Single-Leg Toe to Bar (alt. leg)6 Triple Under (unbroken) Deadlift50% 1×560% 1×370% 1×280% 1×185% 1×3

CROSSFIT For load:Bench Press 6-6-6-6(make consistent increases) For time:400m Run50 Burpee to 6″60 Calorie Row70 Sit-up800m Run__________________ COMPETITOR 4 rounds for quality:8 Pistol Squat (alt. leg)8 Handstand Shoulder Tap (alt. arm)8 Kick Sit (total) Front Squat60% 1×870% 1×580% 3×2 3 rounds for time:10 Squat Clean 155/10510 Shoulder to OH 155/105(rest 1:00 between rounds)“J.T.”For time:21-15-9Handstand Push-upRing

CROSSFIT For load:Back Squat 6-6-6-6(make consistent increases) 9 rounds for time:8 Pull-up7 Box Jump 24/206 DB Snatch 50/35______________________ COMPETITOR 4 rounds for quality:200m Run5 Strict Ring Pull-up5 Strict Toe to Ring5 Strict Ring Dip 10 rounds:1, 2, or 3 Ring Muscle-up(rest :30 between rounds)For load:Power Snatch 15-12-9-6-3(touch & go reps – unbroken) 10 rounds for

7:00a Competitor 8:00a Strongman8:00a Weightlifting 9:00a CrossFit10:00a CrossFit __________________ WEIGHTLIFTING Snatch Build to Opener(approx 92%)Clean & Jerk Build to OpenerFront Squat 80% 2×2 “If you do right, everything will come out right.” ~Wolfman Jack

CROSSFIT At a moderate load:Deadlift 10-10-10(make consistent increases)“17.5”10 rounds for time:9 Thruster 95/6535 Double Under____________________ COMPETITOR4 rounds for quality:8 Double DB OH Lunge6 Triple Under4 Devil Press Snatch70% 2×275% 2×180% 3×1 “17.5”10 rounds for time:9 Thruster 95/6535 Double Under___________________ POWERBUILDING Cycle 2/Week 1Deadlift 35% 1×850% 1×5 60% 1×365% 1×172.5% 1×5 Pause Deadlift (BK)50% 1×3 2