2022

UPPER BODY Machine Incline Press15(L) 12(M) 10(MH) 8(H) Pec Deck 3×15 (M) Machine Chest Press 15(L) 12(M) 10(MH) 8(H) Front Pulldown 15(L) 12(M) 10(MH) 8(H) Rear Delt Fly 3×15 (M) Seated Row 15(L) 12(M) 10(MH) 8(H)_________________________ SLEDS5 rounds:40yd Sled Push 135/9040yd Sled Pull 135/9040yd Backwards Sled Drag 135/90200yd Recovery Walk_________________________ WEIGHTLIFTING Machine Shoulder Press 12(L) […]

CROSSFIT & COMPETITOR3 rounds for quality:10 Single-Leg Toe to Bar10 Windshield Wiper10 Med-Ball V-up Pass With a partner for reps:AMRAP 15:00100 Double Under100 Calorie Assault Bike100 Double Under100 Wall Ball 20/14________________________ WEIGHTLIFTING Clean from blocks (BK) 70% 3×3 Clean 75% 1×280% 1×2 85% 3×1 Front Squat 70% 2×375% 2×3 Clean Pull 90% 2×3100% 2×2 Hack

CROSSFIT For load:Bench Press 3-3-3-3-3 5 rounds for time:10 Shoulder to OH 135/95500m Row10 Burpee to 6″__________________________ COMPETITOR3 rounds for quality:5 DB Hang Clean & Press 50/3510 GHD Sit-up15 Push-up 7 rounds for time: (partner)3 Deficit Handstand Push-up 6/4″(alt. rounds with partner) 7 rounds for time: (partner)3 Squat Clean (60%)(alt. rounds with partner) 5 rounds

CROSSFIT For load:Back Squat 3-3-3-3-3 “Helen”3 rounds for time:400m Run21 KB Swing 53/3512 Pull-up_________________________ COMPEITOR 3 rounds for quality:5 D-Ball Over the Shoulder 100/8010 Single-Arm Devil Press 35/2015 Air Squat 7 rounds for time: (partner)3 Ring Muscle-up(alt. rounds with partner)7 rounds for time: (partner)3 Squat Snatch (60%)(alt. rounds with partner)“Heavy Helen”3 rounds for time:400m Run21

7:00a Competitor8:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit _____________________WEIGHTLIFTING Snatch 70% 1×375% 1×380% 2×2 Clean + Jerk70% 2(2+2)75% 2+280% 2(2+2) Pause Squat 60% 1×365% 1×370% 1×275% 1×2 Good Morning 6(L) 6(M) 6(MH) “In order to be the man, you have to beat the man.” ~Ric Flair

CROSSFIT & COMPETITOR “22.1”AMRAP 15:003 Wall Walk 12 Dumbbell Snatch 50/3515 Box Jump Over 24/20__________________________ POWERBUILDING Cycle 3/Week 2 (peaking)Deadlift 35% 1×850% 1×5 60% 1×370% 1×175% 1×1 Bent Barbell Row 6(L) 6(M) Good Morning 6(L) 6(M) Weighted Plank Hold 2x :20 (H) 100 Band Pull Apart “This is no time for ease and comfort. It

UPPER BODY 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Chest Press8-12 Machine Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Seated Row8-12 Upright Row (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Lateral Raise 8-12 Front Raise 8-12 Rear Delt Fly (alternate rounds with a partner)3 rounds:No

CROSSFIT For quality:15-12-9V-upBack ExtensionBicycle Crunch (each side) “That isn’t Annie”For time:20 Double Under25 Sit-up20 Double Under400m Run35 Double Under50 Sit-up35 Double Under400m Run50 Double Under75 Sit-up50 Double Under____________________________ COMPETITOR For quality:15-12-9V-upBack ExtensionBicycle Crunch (each side) “That isn’t Annie”For time:20 Double Under25 Sit-up20 Double Under400m Run35 Double Under50 Sit-up35 Double Under400m Run50 Double Under75 Sit-up50 Double

CROSSFIT For load:Bench Press 5-5-5-5 AMRAP 10:0010 Pull-up10 KB Swing 53/3510 Hand Release Push-up______________________ COMPETITOR For quality:12-10-8DB Step-Over (single DB)Hand Release Push-upGHD Sit-up 10 rounds for time:5 Strict Handstand Push-up(must break at 5 reps)5 rounds for time:500m Assault Bike30 Double Under10 Burpee to 6″ For quality:Every 1:00 for 15:00Min 1 – 200m RunMin 2 –

CROSSFIT For load:Back Squat 5-5-5-5 For time:4 Calorie Row8 Burpee Box Jump Over 24/208 Calorie Row8 Burpee Box Jump Over 12 Calorie Row8 Burpee Box Jump Over 16 Calorie Row8 Burpee Box Jump Over20 Calorie Row8 Burpee Box Jump Over_________________________ COMPETITOR For quality:9-7-5Calorie RowCalorie Ski ErgCalorie Assault Bike At a moderately heavy load:10 Power Clean