February 2022

UPPER BODY Machine Shoulder Press15(L) 12(M) 10(MH) 8(H) 5 rounds: No rest between exercises.12 Machine Dip12 Machine Biceps Curl (alternate rounds with a partner)5 rounds: No rest between exercises.12 Supinated Front Pulldown 12 Machine Triceps Extension (alternate rounds with a partner) 2 rounds:15 Pec Deck 15 Rear Delt Fly______________________________ SLEDS5 rounds:20yd Shuttle Run20yd Sled Push […]

CROSSFIT 3 rounds for quality:5 Strict Toe to Bar10 Single-Arm/Single-Leg V-up20 Russian Twist 4 rounds for reps + calories:AMRAP 4:0010 Box Jump 24/2015 Sit-up20 Lateral Ball Slam 20/14Max Calorie Row(rest 2:00 between rounds)____________________________ COMPETITOR3 rounds for quality:7 Dive Bomb Push-up10 Kick Sit7 Supine Ring Row (:02 eccentric) AMRAP 3:00Chest to Bar Pull-up Deadlift50% 1×560% 1×470%

CROSSFIT At a moderate load:Bench Press 12-10-8-6 For time:400m Run12 Single-Arm Devil Press 50/3550 Double Under800m Run24 Single-Arm Devil Press50 Double Under1200m Run36 Single-Arm Devil Press50 Double Under*alternate arms on devil press_____________________________ COMPETITOR 4 rounds for quality:7 Strict Dip (:02 eccentric)4 Pistol Squat (:02 eccentric)200m Run AMRAP 3:00Deficit HSPU 6/4″ For load:Hang Power Snatch 6-4-2*go

CROSSFIT At a moderate load:Back Squat 10-8-6 “Fran”For time:21-15-9Thruster 95/65Pull-up______________________ COMPETITOR 4 rounds for quality:5 Strict Pull-up (:02 eccentric)5 Strict Toe to Bar (:02 eccentric)300m Ski Erg AMRAP 3:00Bar Muscle-up For load:Thruster 7-5-3*go for heavy load on each set. 4 rounds:800m Run – easy pace200m Run – fast pace(rest 1:00 between rounds)__________________________ WEIGHTLIFTING DrillHang Snatch

7:00a Competitor8:00a Strongman8:00a Weightlifting 9:00a CrossFit10:00a CrossFit _____________________ WEIGHTLIFTING Snatch 70% 2×375% 3×2 Clean + Jerk 70% 2(2+2) 75% 2(2+2) Pause Back Squat 65% 3×3 Reverse Hyper 2×20 (MH) Weighted Plank Hold 2x :30 (M) “Discontent is the first necessity of progress.” ~Thomas A. Edison

CROSSFIT For load:Deadlift 2-2-2-2-2(make consistent increases)“14.2”Every 3:00 for as long as possible…0:00 – 3:002 rounds:10 Overhead Squat 95/6510 Chest to Bar Pull-up 3:00 – 6:002 rounds:12 Overhead Squat12 C2B Pull-up 6:00 – 9:002 rounds:14 Overhead Squat14 C2B Pull-up*continue on until failure._______________________ COMPETITOR For quality:5-4-3-2-1Hang Snatch Pull (BK)Tall SnatchSnatch Balance Snatch70% 5×3 “14.2”Every 3:00 for as

UPPER BODY 3 rounds:No rest between exercises.8-12 Chest Press8-12 Pec Deck 8-12 Machine Dip (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Rear Delt Fly 8-12 Seated Row (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Incline Press8-12 Machine Lateral Raise 8-12 Low Row (alternate rounds with a partner)3

CROSSFIT 3 rounds for quality::30 Side Plank Hold (Left side):30 Side Plank Hold (Right side)30 Bicycle Crunch (total) AMRAP 20:002000m Assault Bike-then in the remaining time-50 Double Under35 Sit-up20 KB Swing 53/35__________________________ COMPETITOR 3 rounds for quality:5 D-Ball Clean 100/8010 Strict Pull-up100′ D-Ball Carry 100/80 Deadlift60% 1×870% 1×580% 1×385% 1×190% 1xAMRAP “Dublin”5 rounds for time:

CROSSFIT For load:Bench Press 2-2-2-2-2(make consistent increases) For time:21-15-9Power Clean 115/85Calorie Row-then-45 Burpee Over the Bar____________________________ COMPETITOR 3 rounds for quality:500m Ski Erg30 Russian KB Swing10 Pistol Squat (alt. legs) Front Squat70% 1×480% 1×390% 1×2 For time:45 Wall Ball 20/1430 Toes to Bar15 Burpee Box Jump Over 30/2430 Wall Ball20 T2B10 Burpee Box Jump Over15

CROSSFIT For load:Back Squat 2-2-2-2-2(make consistent increases) 3 rounds for time:400m Run30 Wall Ball 20/1420 Toe to Bar_______________________ COMPETITOR 3 rounds for quality:1 Legless Rope Climb:30 L-Sit on Rings50′ Farmer Carry 8 rounds for time:12/9 Calorie Assault Bike1 Power Snatch @80% AMRAP 16:002 Rounds of “Nate”200m Run 2 rounds:500/400m Row(1:30 rest)400/320m Row(1:30 rest)300/260m Row(3:00 rest)__________________________