W.O.D.s

CROSSFIT
5 rounds for total reps:
AMRAP 3:00
3 Deadlift 275/185
7 Handstand Push-up
21 Double Under
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COMPETITOR
For load:
Every 2:00 for 10:00
1 Snatch

Front Squat
75% 2×3
80% 3×2

“Lactic Ladder”
5 Rounds for calories:
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
:30 Rest
:40 Row
:20 Rest
:50 Row
:10 Rest
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WEIGHTLIFTING
Drill (minimal weight)
Hang Snatch High Pull 4×4

At a moderate load:
Muscle Snatch 3-3-3-3

Back Squat
40% 1×8
50% 1×8
60% 1×8

At a moderate load:
Good Morning 8-8-8
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POWERBUILDING
Cycle 2/Week 1
Bench Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1 (pause)
70% 1×1 (pause)
75% 1×1 (pause)
70% 1×5

Sling Shot
85% 1×3

Dumbbell Fly
8(L) 8(M) 8(H)
*increase weight of last set weekly.

Dumbbell Floor Press
12(L) 10(M) 8(H)
*increase weight of last set weekly.

Barbell Curl
8(L) 8(M) 8(MH) 8(H)
*increase weight of last set weekly.

Biceps Curl (you pick)
3×12 (M)

“It is difficult to separate, at times, the myth from the truth.”
~Bob Kan

7:00a Competitor
7:00a Strongman
8:00a Weightlifting
9:00a CrossFit
10:00a CrossFit
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Weightlifting
Masters State Meet/Testing

Snatch
Build to 1RM

Clean & Jerk
Build to 1RM

“Legend remains victorious in spite of history.”
~Sarah Bernhardt

CROSSFIT
Every 1:00 for 10:00
1 Power Clean
(make consistent increases)

“The 40’s”
For time:
40 Double Under
40 Thruster 95/65
40 Double Under
40 Pull-up
40 Double Under
40 Bar Facing Burpee
40 Double Under
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COMPETITOR
Clean
2(L) 2(M) 1(MH) 1(H)

Clean Pull + Clean High Pull
90% 1x (2+2)
95% 1x (2+1)
100% 2x (1+1)

Back Squat
50% 1×8
55% 1×8
60% 1×8

“The 40’s”
For time:
40 Double Under
40 Thruster 95/65
40 Double Under
40 Pull-up
40 Double Under
40 Bar Facing Burpee
40 Double Under
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POWERBUILDING
Cycle 1/Week 4 (deload)
Deadlift
30% 1×5
40% 1×3
50% 1×1
65% 3×1

Bent Barbell Row
2×8 (M)

Seated Row
2×12 (M)

Rear Delt Fly
2×15 (M)

Reverse Hyper
2×20 (M)

“Advice is like snow – the softer it falls, the longer it dwells upon, and the deeper it sinks into the mind.”
~Samuel Taylor Coleridge

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.
Triceps Extension
Biceps Curl
(no rest between rounds)
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SLEDS
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)

200m Recovery Walk

40yd Sled Push Shuttle 90/45
80yd Sled Push Shuttle
40yd Sled Push Shuttle
80yd Sled Push Shuttle
40yd Sled Push Shuttle
(alternate shuttles with a partner)

200m Recovery Walk

20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
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WEIGHTLIFTING
Deload for Masters State Championships/Testing

Rest
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POWERBUILDING
Cycle 1/Week 4 (deload)
Dynamic Bench Press
55% 8×3

Standing Shoulder Press
2×8 (M)

Dip
3×8 (0)

JM Press
2×8 (M)

Triceps Extension (you pick)
2×12 (M)

“Every great advance in science has issued from a new audacity of imagination.”
~John Dewey

CROSSFIT
Close Grip Bench Press
4(L) 3(M) 2(MH) 1(H)

With a partner for distance:
5 rounds
-AMRAP 4:00
30 Hand-Release Push-up
25 Toe to Bar
20 Deadlift 225/155
*row for meters in remaining time
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COMPETITOR
Split Jerk
2(L) 2(M) 2(MH) 2(H)

AMRAP 16:00
0:00 – 8:00
8 DB Hang Clean & Jerk 50/35
8 Toe to Bar

8:00 – 16:00
8 Handstand Push-up
8 Deadlift 225/155

3 rounds:
:30 Copenhagen Plank (each side)
1:00 Tall Plank (on hands)
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WEIGHTLIFTING
Deload for Masters State Championships/Testing

Snatch
70% 3×1

Clean & Jerk
70% 3×1

“A certain amount of opposition is a great help to a man. Kites rise against, not with, the wind.”
~Lewis Mumford

CROSSFIT
3 rounds:
:30 Copenhagen Plank (each side)
1:00 Tall Plank (on hands)

For time:
600m Run
50 Wall Ball 20/14
40 DB Lunge Steps 50/35
30 Toe to Bar
200m Run
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COMPETITOR
3 rounds for time:
20yd Dball Carry 100/80
20yd Sled Push 180/135
20yd Dball Carry 150/100
20yd Sled Push 225/180
(rest 3:00 between rounds)

3 rounds:
10 Tempo Ring Pull-up (:03 ecc)
10 DB Gorilla Row
(alt. rounds with partner)

For time:
15 Bar Muscle-up
21 Calorie Assault Bike
27 Burpee to 6″
33 Box Jump Over 24/20
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WEIGHTLIFTING
Deload for Masters State Championships/Testing

Rest
-or-
Power Snatch
70% 4×2

Power Clean + Push Press
70% 3(2+2)
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POWERBUILDING
Cycle 1/Week 4 (deload)
Back Squat
35% 1×5
45% 1×3
55% 1×1
60% 1×1
65% 2×2

Good Morning
2×8 (M)

Bulgarian Split Squat
2×8 (0)

Hamstring Curl
2×12 (M)

Single-Leg Calf Raise
2×20 (0)

“Saying and doing are two things.”
~Matthew Henry

CROSSFIT
Every 1:00 for 10:00
1 Power Snatch

AMRAP 15:00
18 Sit-up
15 Box Jump Over 24/20
12 Single-Arm Devil Press 50/35
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COMPETITOR
Snatch
2(L) 2(M) 1(MH) 1(H)

Snatch Pull + Snatch High Pull
90% 2+2
95% 2+1
100% 2(1+1)

Front Squat
50% 1×8
55% 1×8
60% 1×8

5 rounds for time:
500m Row
400m Run
(rest 1:00 between rounds)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 2×1
80% 3×1

Clean & Jerk
70% 1×2
75% 2×1
80% 3×1

Front Squat
70% 2×2
75% 1×1
80% 2×1
________________________

POWERBUILDING
Cycle 1/Week 4 (deload)
Bench Press
35% 1×5
45% 1×5
55% 1×5
60% 1×1
65% 1×5

Sling Shot
75% 3×1

Dumbbell Fly
2×8 (M)

Chest Press
2×8 (M)

Barbell Curl
2×8 (M)

“You can’t say you’re going to jump the Grand Canyon and then jump some other canyon.”
~Evel Knievel

7:00a Competitor
7:00a Strongman
8:00a Weightlifting
9:00a CrossFit
10:00a CrossFit
_________________

WEIGHTLIFTING
Senior State Meet

Everyone else:
Snatch
Build to Opener

Clean & Jerk
Build to Opener

Front Squat
70% 1×3
75% 1×2
80% 1×1

“By all these lovely tokens September days are here, With summer’s best of weather And autumn’s best of cheer.”
~Helen Hunt Jackson