January 2022

7:00a Competitor 8:00a Strongman8:00a Weightlifting 9:00a CrossFit10:00a CrossFit __________________ WEIGHTLIFTING Snatch 70% 2×275% 1×180% 3×185% 1×1 Clean + Jerk 70% 2+275% 1+180% 3(1+1)85% 1(1+1) Front Squat 70% 1×380% 3×190% 1×1 Weighted Plank Hold 2x :20 (M) “There are years that ask questions and years that answer.” ~Zora Neale Hurston

CROSSFIT For load:Deadlift 5-5-5-5(make consistent increases)For time:30-20-10DB Snatch 50/35Box Jump Over 24/20DB Lunge 50/35Sit-up________________________ COMPETITOR4 rounds for quality:200m Run5 DB Hang Clean & Jerk8 DB Overhead Walking Lunge Snatch40% 1×350% 1×360% 1×270% 1×275% 2×180% 2×185% 2×1(start a set every minute)For time:2-4-6-8-10Wall WalkDeadlift 315/205Double Under (x10) 10 rounds for distance:1:00 Fast Pace2:00 Easy Pace(choose any machine

CROSSFIT Machine Shoulder Press15(L) 12(M) 10(MH) 8(H) 5 rounds: No rest between exercises.10 Machine Dip10 Machine Biceps Curl (alternate rounds with a partner) 5 rounds: No rest between exercises.10 Supinated Front Pulldown 10 Machine Triceps Extension (alternate rounds with a partner) 2 rounds:20 Pec Deck 20 Rear Delt Fly___________________________ SLEDS5 rounds:20yd Shuttle Run20yd Sled Push

CROSSFIT 4 rounds for quality:20 Flutter Kick10 V-up5 Hollow Rock AMRAP 20:00400m Run25 Burpee to 6″____________________ COMPETITOR 4 rounds for quality:10 DB Bent Over Row (each arm)10 DB Floor Press (each arm)10 Single Leg Deadlift (each leg) AMRAP 4:00Toe to Bar(alt. unbroken sets with partner) 5 rounds for load:Muscle Clean + Hang Power CleanBuild to

CROSSFIT For load:Bench Press 5-5-5-5(make consistent increases) 5 rounds for time:7 Shoulder to Overhead 135/9515 Calorie Row30 Double Under___________________________ COMPETITOR 4 rounds for quality:7 Triple Under4 Pistol Squat (alt. legs)1 Legless Rope Climb AMRAP 4:00Deficit Handstand Push-up 6/4″(alt. unbroken sets with partner) 5 rounds for load:Strict Press + Rebounding Push JerkBuild to a Heavy Set:

CROSSFIT For load:Back Squat 5-5-5-5(make consistent increases) “What the Helen?”For time:2000m Assault Bike63 KB Swing 53/3536 Pull-up______________________ COMPETITOR 4 rounds for quality:300m Row5 Tempo Ring Pull-up (:03 ecc)3 Wall Walk AMRAP 4:00Ring Muscle-up(alt. unbroken sets with partner)5 rounds for load:Muscle Snatch + Hang Power SnatchBuild to a Heavy Set: 1 + 3 Deficit Snatch Pull85%