April 2022

CROSSFIT For quality: 5-10-15-10-5 Strict Toe to Bar / Hanging Leg Raise Leg Lift Over (each side)   6 rounds for time with a partner: 30/24 Calorie Assault Bike 24 Burpee Over Bar 18 Thruster 95/65 (share work anyhow) ______________________ COMPETITOR 3 rounds for quality: 12 Walking Lunge (each leg) 6 Romanian Deadlift 12 Banded […]

CROSSFIT For load: Every 1:00 for 10:00 Odd – 3 Weighted Pull-up Even – 3 Weighted Dip (increasing load each round)   AMRAP 20:00 500m Row 20 Toe to Bar 50 Double Under 20 Hand Release Push-up ___________________ COMPETITOR 3 rounds for quality: 12 DB Pec Fly 6 DB Bench Press 12 Tricep Push-down  

CROSSFIT For load: Every 1:00 for 10:00 1 Snatch Pull + 1 Snatch   For time: 30/24 Calorie Assault Bike 30 Power Clean 135/95 30/24 Calorie Assault Bike ____________________ COMPETITOR 3 rounds for quality: 12 Leg Curl 6 Leg Press 12 Leg Extension   Snatch Push Press + Overhead Squat 75% 5(2+1) (:03 pause at

8:00a Strongman Iron Athlete Spring Open Weightlifting Meet  9:00a-10:00 Women Weigh-in  11:00a Women Lift  12:00p-1:00p Men Weigh-in  2:00p Men Lift  “You have power over your mind – not outside events. Realize this, and you will find strength.” ~Marcus Aurelius

CROSSFIT For load: Every 1:00 for 10:00 2 Clean   5 rounds for total reps: AMRAP 3:00 3 Wall Walk 9 DB Power Clean 50/35 12 DB Lunge Step 50/35 Max Distance Row in remaining time (rest 1:00 between AMRAP’s) __________________________ COMPETITOR 3 rounds for quality: 8 Strict Pull-up 12 Rear Delt Fly 8 Seated

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 For quality: 5-10-15-10-5 Weighted Sit-up Windshield Wipers (each side)   With a partner for time: 5000/4000m Assault Bike 40 D-Ball Over the Shoulder 100/80 80 Hand-Release Push-up 120 Wall Ball 20/14 240 Double Under _____________________ COMPETITOR 3 rounds for quality: 8 DB Front Rack Lunge (each leg) 8 Hip Thrust 8 GHD Back Extension

CROSSFIT For load: Every 1:00 for 10:00 Odd – 4 Weighted Pull-up Even – 4 Weighted Dip (increasing load each round)   AMRAP 10:00 21 KB Swing 53/35 15/12 Calorie Row 9 Toe to Bar _______________________ COMPETITOR 3 rounds for quality: 8 Pullover & Press 8 Pec Fly 8 Tricep Push-down   Pause Jerk +

CROSSFIT For load: Every 1:00 for 10:00 2 Snatch   For time: 30 Hang Power Clean 115/75 30 Burpee Over the Bar 20 Front Squat 115/75 20 Burpee Over the Bar 10 Hang Clean & Jerk 115/75 10 Burpee Over the Bar _________________________ COMPETITOR 3 rounds for quality: 8 Leg Press 8 Reverse Hyper 8

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit  __________________ WEIGHTLIFTING  Snatch Build to opener   Clean & Jerk Build to Opener   Pause Squat 60% 1×2 65% 1×2 70% 1×2 “Confidence comes from discipline and training.” ~Robert Kiyosaki