2022

CROSSFIT For load:Bench Press 2-2-2-2-2(make consistent increases) For time:21-15-9Power Clean 115/85Calorie Row-then-45 Burpee Over the Bar____________________________ COMPETITOR 3 rounds for quality:500m Ski Erg30 Russian KB Swing10 Pistol Squat (alt. legs) Front Squat70% 1×480% 1×390% 1×2 For time:45 Wall Ball 20/1430 Toes to Bar15 Burpee Box Jump Over 30/2430 Wall Ball20 T2B10 Burpee Box Jump Over15 […]

CROSSFIT For load:Back Squat 2-2-2-2-2(make consistent increases) 3 rounds for time:400m Run30 Wall Ball 20/1420 Toe to Bar_______________________ COMPETITOR 3 rounds for quality:1 Legless Rope Climb:30 L-Sit on Rings50′ Farmer Carry 8 rounds for time:12/9 Calorie Assault Bike1 Power Snatch @80% AMRAP 16:002 Rounds of “Nate”200m Run 2 rounds:500/400m Row(1:30 rest)400/320m Row(1:30 rest)300/260m Row(3:00 rest)__________________________

7:00a Competitor8:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit __________________ Weightlifting Snatch 70% 4×3 Clean + Jerk 70% 4(2+2) Pause Back Squat 60% 3×3 Reverse Hyper 2×15 (M) Weighted Plank Hold 2x :30 (M) “There is no shorter road to defeat than by entering a war with inadequate preparation.” ~Charles Lindbergh

CROSSFIT For load:Deadlift 4-4-4-4-4(make consistent increases) “16.3”AMRAP 7:0010 Power Snatch 75/553 Bar Muscle-up Scaled Version:AMRAP 7:0010 Power Snatch 45/355 Jumping Chest to Bar Pull-up__________________________ COMPETITOR 3 rounds for quality:3 Snatch Pull3 Muscle Snatch3 Tall Snatch3 Snatch Push Press3 Snatch Balance SnatchBuild to Heavy Single(rest 1-2 minutes between sets) “16.3”AMRAP 7:0010 Power Snatch 75/553 Bar Muscle-up________________________

UPPER BODY “Rest Pause Sets”Chest Press “Rest Pause Sets”Front Pulldown “Rest Pause Sets”Shoulder Press “Rest Pause Sets”Seated Row “Rest Pause Sets”Machine Dip “Rest Pause Sets”Rear Delt Fly “Rest Pause Sets”Pec Deck “Rest Pause Sets”Select a weight that allows 15 reps (fresh)Set 1: AMRAP(rest :30) Set 2: AMRAP (rest :30) Set 3: AMRAP (constant load for

CROSSFIT 3 rounds for quality:10 V-up:20 L-Hold:40 Plank Walk For total reps:8 rounds –:20 Burpee Over DB:10 rest:20 DB Hang Clean 50/35:10 rest:20 Pull-up:10 rest________________________ COMPETITOR 4 rounds for quality:10 Butterfly Kip Swing7 Dive Bomb Push-up4 Devil Press (cleans) For total reps:Every 1:00 for 10:00C2B Pull-up(choose reps prior – unbroken) “Holleyman”30 rounds for time:5 Wall

CROSSFIT For load:Bench Press 4-4-4-4-4(make consistent increases) For time:500m Row20 Handstand Push-up400m Run80 Double Under500m Row80 Double Under400m Run20 Handstand Push-up500m Row_________________________ COMPETITOR3 rounds for quality:20 Banded Monster Walk (forward)20 Banded Monster Walk (backward)10 Banded Side Walk (each way)10 Banded Tempo Air Squat (:03 ecc)10 Banded Tempo Glute Bridge (:03 ecc) Front Squat65% 1×675% 1×485%

CROSSFIT For load:Back Squat 4-4-4-4-4(make consistent increases)AMRAP 8:002-4-6-8-10-12-14-etc…Toe to BarBox Jump Over 24/20___________________________ COMPETITOR 3 rounds for quality:10 Prone Superman10 Prone Airplane10 Prone Reverse Superman10 Prone Chicken Wing10 Prone Butterfly For quality:5-4-3-2-1Tempo Ring Pull-up (:03 eccentric)Tempo Ring Dip (:03 eccentric) Every 2:00 for 12:00Even rounds – Max Ring Muscle-upOdd rounds – Max Bar Muscle-up For

CROSSFIT For load:Deadlift 6-6-6-6(make consistent increases)“18.1”AMRAP 20:008 Toe to Bar10 DB Hang Clean & Jerk 50/3514 Calorie Row___________________________ COMPETITOR For quality:5-4-3-2-1Muscle SnatchDrop Snatch Snatch70% 1×275% 1×280% 1×185% 1×190% 1.2.1 “18.1”AMRAP 20:008 Toe to Bar10 DB Hang Clean & Jerk 50/3514 Calorie Row_________________________ POWERBUILDING Cycle 2/Week 2Deadlift 35% 1×850% 1×5 60% 1×365% 1×177.5% 1×5 Pause Deadlift