April 2022

CROSSFIT 2 rounds for total reps: AMRAP 3:00 200m Run Max Rep Pull-up   (rest 1:00)   AMRAP 3:00 200m Run Max Rep Push-up   (rest 1:00)   AMRAP 3:00 200m Run Max Rep Air Squat   (rest 1:00) _______________________ COMPETITOR For quality: 5-10-15 Pistol Squat (each leg) Elevated Heel KB Deadlift (2x KB)   […]

7:00a Competitor 8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit  _______________ WEIGHTLIFTING  Snatch 70% 4×3   Clean + Jerk 70% 4(2+3)   Pause Squat 60% 3×3   Oblique Crunch 2 sets (pick reps) “Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” ~Abraham Lincoln

CROSSFIT For load: Every 1:00 for 10:00 1 Clean   AMRAP 10:00 10 Single-Arm Devil Press 50/35 (alt. arms) 20 DB Walking Lunge 50/35 (single db) _______________________ COMPETITOR 3 rounds for quality: 10 Single-Arm Rear Delt Fly (each arm) 8 Single-Arm DB Row (each arm) 6 Strict Pull-up   Squat CleanJerk (one movement) 50% 2×3

UPPER BODY “Cumulative Sets” Chest Press   “Cumulative Sets” Front Pulldown   “Cumulative Sets” Shoulder Press   “Cumulative Sets” Seated Row   “Cumulative Sets” Seated Dip   “Cumulative Sets” Upright Row   *Cumulative Sets 1. Select a weight that you can do for 15 reps, fresh. 2. Perform 1 Rep followed by :10 Rest 3.

CROSSFIT For quality: 5-10-15-10-5 Side Crunches (each side) Candlestick   With a partner for time: 400m Med-Ball Carry 20/14 100 Toe to Bar (partner holds plank) 100 KB Swing 53/35 (partner hangs on bar) 100 Box Jump Over 24/20 (partner holds single-arm KB Rack) __________________________ COMPETITOR 2 rounds for quality: 10 Weighted Step-up (each leg)

CROSSFIT For load: Every 1:00 for 10:00 Odd – 2 Weighted Pull-up Even – 2 Weighted Dip (increase load each round)   For time: 21-15-9 Deadlift 225/155 Burpee *50 Double Under after each round ___________________________ COMPETITOR 3 rounds for quality: 10 Side Scapular Abduction (each side) 10 Single Arm DB Fly (each side) 10 Incline

CROSSFIT For load: Every 1:00 for 10:00 1 Snatch   5 rounds for reps: AMRAP 2:00 250m Row Max Wall Ball 20/14 (rest 1:00 after each AMRAP) ______________________ COMPETITOR 2 rounds for quality: 10 Single Leg Deadlift (each leg) 10 Bulgarian Split Squat (each leg) 10 Leg Press   Snatch Push-Press + Pause OH Squat

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFt  _________________ WEIGHTLIFTING  Deload Snatch 70% 4×2   Clean + Jerk 70% 4(2+2)   Front Squat 70% 4×4   Oblique Crunches 2 sets (pick reps) “Experience without theory is blind, but theory without experience is mere intellectual play.” ~Immanuel Kant

CROSSFIT For load: Every 1:00 for 10:00 1 Clean Pull + 1 Clean   For total time: 15-12-9 Pull-up Box Jump 24/20 DB Snatch 50/35   (rest 5:00)   15-12-9 Pull-up Box Jump 24/20 DB Snatch 50/35 ___________________ COMPETITOR 3 rounds for quality: 12 Pullover 6 Seated Row 12 Rear Delt Fly   Front SquatJerk

UPPER Body “Countdown Sets” Chest Press   “Countdown Sets” Front Pulldown   “Countdown Sets” Shoulder Press   “Countdown Sets” Seated Row   “Countdown Sets” Seated Dip   “Countdown Sets” Upright Row   “Countdown Sets” Choose a weight that you can do for 15 reps (fresh). Set 1: 10 Reps :10 Rest Set 2: 9 Reps