2022

UPPER BODY 21-15-9 No rest between exercises. Chest Press Front Pulldown (no rest between rounds)   21-15-9 No rest between exercises. Shoulder Press Seated Row (no rest between rounds)   21-15-9 No rest between exercises. Machine Dip Upright Row (no rest between rounds)   21-15-9 No rest between exercises. Pec Deck Rear Delt Fly (no […]

CROSSFIT 3 rounds for quality: 30 Bicycle Crunch 20 Scissor Kick 10 Kick Sit   With a partner for time: 300yd Sled Push 90/45 3000m Row 300yd Sled Push ____________________ COMPETITOR 3 rounds for quality: 10 Banded Side Step (each way) 8 Hip Thrust 6 Tempo Back Extension (:03 ecc)   Drop Snatch 65% 1×4

CROSSFIT For reps: Every 1:00 for 10:00 Odd – Strict Pull-up Even – Strict Dip (choose reps prior to starting.unbroken)   3 rounds for time: 45′ DB Walking Lunge 50/35 (single DB) 30 Ball Slam 20/14 15 Burpee to 6″ ________________________ COMPETITOR 3 rounds for quality: 10 EZ Bar Pullover & Press 8 Pec Fly

CROSSFIT For load: Every 1:00 for 10:00 2 Snatch Pull + 1 Snatch   For time: 45 Sit-up 45 Kettlebell Swing 53/35 45 Sit-up 800m Run 30 Sit-up 30 Kettlebell Swing 30 Sit-up 800m Run 15 Sit-up 15 Kettlebell Swing 15 Sit-up _______________________ COMPETITOR 3 rounds for quality: 10 Weighted Step-up 8 Reverse Hyper 6

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit  _________________ 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% 1+1+2 85% 1+1+2   Pause Squat 70% 1×3 75% 1×3 80% 1×3   Incline Sit-up 2 sets (pick reps) “Make no judgements

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