March 2022

CROSSFIT For load: Every 2:00 for 10:00 3 Clean   For time: 21 Thruster 95/65 1000/750m Assault Bike 21 Thruster ____________________   COMPETITOR 3 rounds for quality: 12 Bent Over Barbell Row 10 DB Reverse Fly 5 Tempo Pull-up (:03 eccentric)   Front SquatJerk (stright into the jerk) 55% 1×3 60% 1×2 65% 2×2 (based […]

Upper Body 3 rounds: No rest between exercises. 8-12 Incline Press 8-12 Pec Deck 8-12 Machine Dip (alternate rounds with a partner)   3 rounds: No rest between exercises. 8-12 Lat Pulldown 8-12 Rear Delt Fly 8-12 Low Row (alternate rounds with a partner)   3 rounds: No rest between exercises. 8-12 Shoulder Press 8-12

CROSSFIT 3 rounds for quality: 30 Bicycle Crunch 20 Scissor Kick 10 Kick Sit   3 rounds for total reps: AMRAP 4:00 500/400m Row 1:00 Forearm Plank Max Hang DB Clean & Jerk 50/35 (rest 2:00 between AMRAP’s) _________________________ COMPETITOR 3 rounds for quality: 12 Single-Leg RDL (alt. leg) 10 Glute Bridge 5 Tempo Sumo

CROSSFIT For reps: Every 1:00 for 10:00 Odd – Strict Pull-up Even – Strict Dip (choose reps prior to starting. unbroken)   AMRAP 20:00 20 Wall Ball 20/14 15 Hand Release Push-up 10 Toe to Bar 10-20-30-40-etc… Double Under *10 DU the first round, 20 the second, 30 the third, etc… _________________________   COMPETITOR 3

CROSSFIT For load: Every 1:00 for 10:00 3 Snatch   4 rounds for time: 400m Run 25 KB Swing 53/35 10 Burpee Box Jump Over 24/20 _______________________ COMPETITOR 3 rounds for quality: 12 Steps Walking Lunge (weighted) 10 Reverse Hyper 5 Tempo GHD Sit-up (:03 eccentric)   Snatch Push-Press + OH Squat + Snatch Balance

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit 11:00a-1:30p Iron Athlete Rowing Clinic ____________________ WEIGHTLIFTING  Snatch 3 waves: 70% 1×1 75% 1×1 80% 1×1   Clean + Front Squat + Jerk 70% 2(1+1+2) 75% 1+1+2 80% 2(1+1+2)   Pause Squat 70% 1×3 75% 1×3 80% 2×2   Incline Sit-up 2 sets (pick reps)

CROSSFIT At a moderate load: Every 2:00 for 10:00 2 Clean Pull + 2 Clean   “Skowronski Ain’t Scared” AMRAP 7:00 7 Deadlift 225/155 7 Pull-up 7 DB Shoulder to OH 50/35 ___________________________ COMPETITOR “Quarterfinal Event 1” For time: 50 DB Walking Lunge Step 30 Handstand Push-up 40 DB Front Rack Walking Lunge Step 20

UPPER BODY Incline Press 12(L) 10(M) 8(MH) 6(H)   Tempo Pec Deck (:04 ecc) 3×8 (M)   Machine Dip 12(L) 10(M) 8(MH) 6(H)   Single-Arm Lat Pulldown 10(L) 8(M) 6(H)   Tempo Rear Delt Fly (:04 ecc) 3×8 (M)   Single-Arm Seated Row 10(L) 8(M) 6(H)   Band Pull Apart 2×30 _______________________ SLEDS 4 rounds:

CROSSFIT 3 rounds for quality: 18 Alternating Single-Leg/Arm V-up 15 Russian Twist 3 Isometric Partner Cradle Rock   “Train Wreck” For total time: (with a partner) 3 rounds – 750/500m Assault Bike (MAX EFFORT) 40yd Sled Push 135/90 (alternate with partner) ~then~ 3 rounds – 40 Wall Ball 20/14 30 Burpee to 6″ 20 Hang

CROSSFIT For reps: Every 1:00 for 10:00 Odd – Strict Pull-up Even – Strict Dip (choose reps prior to starting. unbroken)   “The Ki to my Heart” 5 rounds for total reps: 1:30 Calorie Row 1:00 Sit-up :30 Double Under (1:00 rest after each round) ________________________ COMPETITOR 3 rounds for quality: 400/300m Assault Bike 10