January 2022

UPPER BODY 3 rounds:No rest between exercises.8-12 Machine Shoulder Press8-12 Machine Lateral Raise 8-12 Machine Dip (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press 8-12 Low Row (alternate rounds with a partner) 15-12-9No rest between exercises.Pec Deck Rear Delt Fly (alternate rounds with a partner)15-12-9 No rest between exercises.Biceps […]

CROSSFIT 4 rounds for quality:20 Scissor Kick (total)10 Weighted Sit-up20 Bicycle Crunch (total) For time:35 Toe to Bar70 Burpee35 Toe to Bar______________________ COMPETITOR 4 rounds for quality:20 Scissor Kick (total)10 Weighted Sit-up20 Bicycle Crunch (total) For total reps:Max Bar Muscle-up (unbroken) (Rest 1:30) 3 rounds no measure:50% of unbroken BMU set(rest as needed between sets)

CROSSFIT At a moderate load:Bench Press 10-10-10(make consistent increases) 6 rounds for time:300m Row20 Sit-up10 Deadlift 185/125_______________________ COMPETITOR 4 rounds for quality:15′ Handstand WalkMax Handstand Hold (freestanding)5 Dive Bomb Push-up For total reps:Max Strict HSPU (unbroken) (1:30 Rest) 3 rounds no measure:50% of unbroken HSPU set(rest as needed between rounds) 4 rounds for time:400m Run8

CROSSFIT At a moderate load:Back Squat 10-10-10(make consistent increases)“Cindy’s a Runner”AMRAP 20:005 Pull-up10 Push-up15 Air Squat*Run 400m at 0:00, 5:00, 10:00, 15:00___________________________ COMPETITOR 4 rounds for quality:5 Strict Ring Pull-up3 Ice Cream Makers (ring)1 Ring Muscle-up (no turnover: hold the dip position for :10) For total reps:Max Ring Muscle-up (unbroken) (1:30 Rest)3 rounds no measure:50%

7:00a Competitor 8:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit _________________ WEIGHTLIFTING Snatch 70% 2×275% 1×180% 2×285% 1×1 Clean + Jerk 70% 2+275% 1+180% 2(2+2)85% 1(1+1) Front Squat 70% 1×380% 1×190% 1×2 Weighted Plank Hold 2x :20 (M) “Success is not the key to happiness. Happiness is the key to success. If you love what you

CROSSFIT For load:Deadlift 3-3-3-3-3(make consistent increases)For time:150 Double Under100 Hand Release Push-up50 Steps DB Overhead Walking Lunge 50/35 (Single DB)__________________________ COMPETITOR 4 rounds for quality:5 Snatch Push Press5 Heaving Drop Snatch5 Snatch Pull5 Muscle Snatch Snatch75% 2×280% 1×185% 2×190% 1×1(rest 1-2 minutes between sets)AMRAP 5:0010 Thruster 95/6510 Bar-Facing Burpee10 Power Clean 95/6510 Bar-Facing Burpee10 Hang

UPPER BODY Machine Shoulder Press15(L) 12(M) 10(MH) 8(H) 5 rounds: No rest between exercises.10 Machine Dip10 Supinated Front Pulldown (alternate rounds with a partner)5 rounds: No rest between exercises.10 Machine Biceps Curl 10 Machine Triceps Extension (alternate rounds with a partner) 2 rounds:15 Pec Deck 15 Rear Delt Fly__________________________ SLEDS8 rounds:40yd Sled Push 180/135(rest 1:00

CROSSFIT 3 rounds for quality:10 Hanging Leg Raises:20 L-Hold (hanging)20 Dead Bug (total) For time:10-20-30-20-10Box Jump 24/20KB Swing 53/35Toe to Bar____________________ COMPETITOR 9-7-5 for quality:Single Leg Deadlift (each leg)Banded Glute BridgeBall Slam (moderate) For load:Power Clean 1-1-1-1-1-1(rest 1:00-2:00 between sets) Deadlift70% 3×575% 1xAMRAP AMRAP 12:003-6-9-12-15-etc…Calorie Assault BikeC2B Pull-upBox Jump Over 24/20 3 rounds for time:500m

CROSSFIT For load:Bench Press 3-3-3-3-3(make consistent increases)7 rounds for time:7 Hang Clean & Jerk 115/8514 Calorie Row_________________________ COMPETITOR4 rounds for quality:15′ HS Walk / Turnaround / HSW10 Kick Sits (total)1 Turkish Get-up (one arm) Front Squat70% 3×575% 1xAMRAP AMRAP 12:00250m RowMax Deficit HSPU 6/4″ (unbroken) For time:100 Double Under2000m Assault Bike200′ HS Walk2000m Assault Bike100

CROSSFIT For load:Back Squat 3-3-3-3-3(make consistent increases) AMRAP 20:006 Single-Arm Devil Press 50/359 Wall Ball 20/1412 Burpee______________________ COMPETITOR4 rounds for quality:9 Calorie Ski Erg7 Ring Kip Swings5 Hips to Rings3 Jumping Ring Turnover For total reps:Every 1:00 for 10:00Ring Muscle-up (unbroken)(choose reps prior to start)For load:Power Snatch 1-1-1-1-1-1(rest 1-2 minutes between sets) 5 rounds for