2022

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

CROSSFIT At a moderate load: Every 2:00 for 10:00 2 Snatch Pull + 2 Snatch   “Hitch, Please!” For time: 200m Run 20 DB Snatch 50/35 (alt. arms) 400m Run 20 DB Snatch 50/35 40 Hand Release Push-up 800m Run 20 DB Snatch 50/35 40 Hand Release Push-up 80 Steps DB Walking Lunge 50/35 (single

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 + Jerk 70% 2+2 75% 2+2 80% 2(2+2)   Pause Squat 70% 3×3   Good Morning 8(L) 6(M) 4(H) “Honor lies in honest toil.” ~Grover Cleveland

CROSSFIT “Aug Dog Special” 1 hour to establish: Back Squat – Heavy 1 Bench Press – Heavy 1 Deadlift – Heavy 1 _____________________ COMPETITOR 4 rounds for quality: 6 GHD Sit-up 4 Deficit Strict HSPU 2 Rope Climb 6 rounds for reps: Bar Muscle-up (rest :30 between rounds)   “J Ro Special” AMRAP 10:00 3-6-9-12-15-etc…

UPPER BODY “Rest Pause Sets” Incline Chest Press   “Rest Pause Sets” Seated Row   “Rest Pause Sets” Machine Shoulder Press   “Rest Pause Sets” Lat Pulldown   “Rest Pause Sets” Machine Dip   “Rest Pause Sets” Biceps Curl   “Rest Pause Sets” Triceps Extension   “Rest Pause Sets” Select a weight that allows 15

CROSSFIT “Conley Can’t Lose” For time: 250m Row 25 Burpee 500m Row 25 Burpee 750m Row 25 Burpee ______________________ COMPETITOR 3 rounds for quality: 6 DB Hang Clean Thruster 4 D-Ball Front Squat 2 D-Ball Over Shoulder   For load: Power Snatch + Hang Snatch + OHS Build to a Heavy 2+2+2   “Conley Can’t