December 2024

CROSSFITDeadlift4×6 (H) For time:42-30-18Steps DB Walking Lunge (1×50/35)Calorie Assault Bike ______________________ STRONGFITWeek 32 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Cliimber Trap Bar Deadlift10(L) 8(M) 6(MH) 4(H) 2 rounds:80m Sled Pull Shuttle20m Farmers Carry60m Sled Pull Shuttle40m Farmers Carry40m Sled Pull Shuttle60m Farmers Carry20m Sled Pull Shuttle80m Farmers Carry(alternate rounds with a partner) […]

UPPER BODY3 rounds:No rest between exerises.8-12 Pec Deck8-12 Chest Press(alternate rounds with a partner) 3 rounds:No rest between exerises.8-12 Rear Delt Fly8-12 Seated Row(alternate rounds with a partner) 3 rounds:No rest between exerises.8-12 Lateral Raise8-12 Shoulder Press(alternate rounds with a partner) 3 rounds:No rest between exerises.8-12 Pullover8-12 Supnated Pulldown(alternate rounds with a partner) 3 rounds:No

CROSSFIT5 sets:Max Strict Pull-up (unbroken)Max Strict Dip (unbroken)(rest 2:00 between sets) With a partner for total reps:AMRAP 12:001-2-3-4-5-6-7-8-9-10-etc…Burpee Over the BarPower Clean 135/95(alternate rounds with a partner) _____________________ STRONGFITWeek 32 rounds: (very light)12 Lying Side Shoulder Adduction12 Single-Arm Pullover12 Supine Scaption Chest Press12(L) 10(M) 8(MH) 6(H) Lat Pulldown12(L) 10(M) 8(MH) 6(H) 3 rounds:No rest between

CROSSFITBack Squat4×6 (H) For time:1000/800m Row400m Run50 Wall Ball Shot 20/14400m Run50 Wall Ball Shot400m Run1000/800m Row ____________________ STRONGFITWeek 32 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) 10-9-8-7-6-5-4-3-2-1Russian Kettlebell SwingGoblet Squat 21-15-9Leg PressHip Thrust Side Plank Hold3x (pick time) __________________ COMPETITORPush Press + Push Jerk + Split Jerk90% 3(1+1+1)(% based off

CROSSFITStrict Press4×6 (H) 10 rounds for time:5 Toes to Bar10 Push-up15 Double Under _______________________ STRONGFITWeek 32 rounds: (light)12 Plate Circles (both directions)12 Plate Side to Side (over and back is one)12 Overhead Triceps Extension 3 rounds:No rest between exercises.8-12 Dumbbell Incline Press8-12 Dumbbell Pullover8-12 Dumbbell Bench Press(alternate rounds with a partner) 3 rounds:No rest between

SLEDSContinue until failure:20yd Sled Push 45/020yd Sled Push 90/4520yd Sled Push 135/90etc…. Continue until failure:20yd Sled Pull 45/020yd Sled Pull 90/4520yd Sled Pull 135/90etc…. Continue until failure:20yd Backward Drag 45/020yd Backward Drag 90/4520yd Backward Drag 135/90etc…. _______________________ WEIGHTLIFTINGDon’t exceed 70%:Every 1:00 for 10:001 Snatch High Pull + 1 Power Snatch + 1 Drop Snatch Don’t

CROSSFITDeadlift4×8 (MH) “Grace”For time:30 Clean & Jerk 135/95 ______________________ STRONGFITWeek 22 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Climber Trap Bar Deadlift10(L) 8(M) 6(MH) 4(H) 2 rounds:80m Sled Pull Shuttle20m Farmers Carry60m Sled Pull Shuttle40m Farmers Carry40m Sled Pull Shuttle60m Farmers Carry20m Sled Pull Shuttle80m Farmers Carry(alternate rounds with a partner) 2 rounds:15

UPPER BODYEZ Bar Overhead Triceps Extension10(L) 10(M) 10(MH) 10(H) EZ Bar Biceps Curl10(L) 10(M) 10(MH) 10(H) Nautilus Multi-Triceps12(L) 12(M) 12(MH) 12(H) Nautilus Multi-Biceps12(L) 12(M) 12(MH) 12(H) Dynamic Fitness Triceps Kickback3×15 (M) Incline Dumbbell Curl3×15 (M) Gripper3x 20-30 (M) ______________________ WEIGHTLIFTINGPOST TESTING DELOADRest(training resumes Saturday) ______________________ POWERBUILDINGCycle 1/Week 8Bench Press6 sets of 2 at 80% Nautilus

CROSSFITEvery 1:00 for 16:00Even – Strict Pull-upOdd – Strict Dip(+1 rep from last week for each movement) AMRAP 8:002 Wall Walk4 Single-Arm Devil Press 50/358 Sit-up16 Double Under _______________________ STRONGFITWeek 22 rounds: (very light)12 Lying Side Shoulder Adduction12 Single-Arm Pullover12 Supine Scaption Chest Press15(L) 12(M) 10(MH) 8(H) Lat Pulldown15(L) 12(M) 10(MH) 8(H) 3 rounds:No rest

CROSSFITBack Squat4×8 (MH) For time:50 Thruster 95/6550 KB Swing 53/3550 Calorie Row50 Toes to Bar50 Hand Release Push-up _____________________ STRONGFITWeek 22 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) 21-15-9Russian Kettlebell SwingGoblet Squat 21-15-9Leg PressHip Thrust Side Plank Hold3x (pick time) _____________________ COMPETITORPush Press + Push Jerk + Split Jerk75% 3(1+1+1)80% 2(1+1+1)85%