CrossFit
For load:
Bench Press 8-5-5-3-3-3
(make consistent increases)
 
3 rounds for time:
800m Run
(rest 3:00)
_____________
 
Competitor 1
At a moderate load:
Jerk in Split 3-2-2-1-1-1
(make consistent increases)
 
For load:
Every 1:00 for 10:00
1 Clean + 1 Front Squat + 1 Jerk
(make consistent increases)
 
AMRAP 8:00
10 DL 135/95
15 Box Jump 24/20
15 DL 185/135
15 Box Jump
20 DL 225/155
15 Box Jump
25 DL 275/185
15 Box Jump
30 DL 315/205
15 Box Jump
35 DL 365/225
______________
 
Competitor 2
Clean from blocks (BK)
3 waves:
75% 1.1.1 (every :10)
80% 1.1.1 (every :20)
85% 1.1.1 (every :30)
(rest as needed between waves)
 
AMRAP 8:00
10 DL 135/95
15 Box Jump 24/20
15 DL 185/135
15 Box Jump
20 DL 225/155
15 Box Jump
25 DL 275/185
15 Box Jump
30 DL 315/205
15 Box Jump
35 DL 365/225
 
For time:
400m Farmers Walk 70/53
_______________
 
Weightlifting
Deficit Clean
85% 4×2
 
Clean Pulls
4×4 -choose weight-
 
Back Squat
90% 1xAMRAP
 
AMRAP 1:30
ABMAT Sit-ups
 
Face Pulls
4×10 -choose weight-
dawnofthedeadlift16_ev_1597
“No one is useless in this world who lightens the burden of it to anyone else.”
~Charles Dickens

CrossFit
Skill
Rope Climb
 
3 rounds for calories + reps:
1:00 Calories on The Assault Bike
1:00 Kettlebell Swings 53/35
1:00 Burpees
1:00 Double unders
1:00 Toes to Bar
1:00 Rest
________________
 
Competitor 1
Power Clean
70% 1×3
80% 2×2
90% 3×1
 
For load:
Bench Press 4-4-4-4
*follow each set with 2 Rope Climbs
(make consistent increases)
 
For total reps:
3:00 Ring Muscle-up
1:00 Row for calories
3:00 Strict Handstand Push-ups
1:00 Row for calories
3:00 Chest to Bar Pull-ups
1:00 Row for calories
3:00 Ring Dips
1:00 Row for calories
3:00 Pull-ups
1:00 Row for calories
3:00 Push-ups
_________________
 
Competitor 2
3 rounds for distance:
0:00 – 2:00
8×1 Power Clean at 80% (every :15)
2:00 – 4:00
Row for Distance (go further each set)
4:00 – 6:00
Rest (complete 3 strict ring muscle-ups during rest)
 
3 rounds:
10 Shoulder to Overhead 185/125
30/20 Calories on The Assault Bike
(rest 2:00. complete 5 Strict Handstand Push-ups during rest)
 
3 rounds:
25 Double unders
5 Burpee Pullovers
25 Double unders
(rest :30)
 
7:00 AMRAP
1 Ring Muscle-up
2 Pistols (each leg)
3yrd Hand Walk
2 Ring Muscle-ups
3 Pistols
4yrd Hand Walk
….
Ascending Ladder
__________________
 
Weightlifting
High Pull + Power Snatch
80% 4(1+2)
 
High Pull + Power Clean
80% 4(1+2)
 
Strict Press
3×5 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
 
Weighted Dips
4×8 -choose weight-
dawnofthedeadlift16_ev_3044
“You have power over your mind – not outside events. Realize this, and you will find strength.”
~Marcus Aurelius
CrossFit
For load:
DBall Get-up 1-1-1-1-1-1
 
“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air Squats
_______________
 
Competitor 1
For load:
Muscle Snatch 3-2-2-1-1-1
(make consistent increases)
 
Snatch
Work to a heavy set of 2 (floating)
(make consistent increases)

For load:
Back Squat 4-4-4-4
*follow each set with 3 Glute-Ham Raises
(make consistent increases)
 
AMRAP 10:00
10 Calories on the Assault Bike
10 Toes to Bar
10 Burpees to a 6″ reach
_______________
 
Competitor 2
For load:
Muscle Snatch 3-2-2-1-1-1
(make consistent increases)
 
Snatch
Work to a heavy set of 2 (floating)
(make consistent increases)
 
For load:
Back Squat 4-4-4-4
*follow each set with 3 Glute-Ham Raises
(make consistent increases)
 
AMRAP 5:00
5 Burpees to a 6″ reach
5 GHD Sit-ups
7 Burpees to a 6″ reach
7 GHD Sit-ups
…..
(ascending ladder by 2’s)
 
4 rounds:
1:30 Row at 90-95% MHR
3:00 Rest
________________
 
Weightlifting
Deficit Snatch
Work up to a heavy set of 2

Snatch Pull
4×4 -choose weight-

Front Squat
90% 2×1
85% 2×4
85% 1xAMRAP

Partner Med Ball Sit-up
4×10 -choose weight-

Strict Pull-ups
1x AMRAP (unweighted)
4×3 -choose weight-
(If you cannot do Strict Pull-ups, do assisted partner pull-ups)

 

15241224_10210221315223654_3096674890477083697_n 15326543_10210221315263655_6328901616206957293_n
“There are good and bad times, but our mood changes more often than our fortune.”
~Thomas Carlyle

Gym Closed Saturday & Sunday
CrossFit Weightlifting Trainers Course

8:00a Competitor Training at Corona del Sol
9:00a CrossFit in The Park at Hartle Park
10:30a Kettlebell in The Park at Kiwanis Park
12:00p Strongman Behind The Gym

CrossFit
For load:
Deadlift 8-8-8-8
(make consistent increases)
 
For time:
60 Wall Ball Shots 20/14
60 Calorie Row
60 Double unders
40 Wall Ball Shots
40 Calorie Row
40 Double unders
_________________
 
Competitor 1
5 rounds for load:
3 Snatch Push Press + 3 Overhead Squat
(make consistent increases)
 
5 rounds for load:
5 Bench Press
5 Weighted Pull-up
(rest 2:00 between rounds. make consistent increases)
 
For time:
3-5-7-9-7-5-3
Handstand Push-up
Ring Dip
Push-up
 
For time:
500m Row
_________________
 
Competitor 2
5 rounds for load:
5 Bench Press
5 Weighted Pull-up
(rest 2:00 between rounds. make consistent increases)
 
“J.T.”
For time:
21-15-9
Handstand Push-up
Ring Dip
Push-up
 
Not timed:
18-15-12-9-6
Toes to Bar
Back Extension
 
For time:
3k Row
300 Double unders
3 Mile Assault Bike
__________________
 
Weightlifting
Snatch
Work to a heavy set of 2
 
Clean + Jerk
Work to a heavy set of 2+1
 
Back Squat
Heavy Single
-then-
85% of heavy set: 3×4
 
4 rounds (choose weight)
10 Bulgarian Split Squats (left leg)
10 Bulgarian Split Squats (right leg)
10 Back Extensions
11892117_10152962836517046_4797940372842723469_n
“You can’t teach passion. You can teach everything else.”
~Lee Trevino
CrossFit
Rest
___________
 
Competitor 1&2
Rest
___________
 
Sprint
6:00p Sleds at EVCF
___________
 
Weightlifting
Split Jerk
Work to a heavy set of 2
-then-
85% of heavy set: 3×3
 
Drop Snatch
85% 5×2
 
Barbell Lunge
3×8 -choose weight-
(8 each side, alternating legs)
 
Partner Leg Throwdowns
4×20
14556515_1230684957003200_1615038879711094847_o
“Whatever you do in life, surround yourself with smart people who’ll argue with you.”
~John Wooden
CrossFit
5 rounds for load:
Bench Press (5-4-3-2-1)
Weighted Pull-ups (5-4-3-2-1)
(rest 2:00)
 
“J.T.”
For time:
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
________________
 
Competitor 1
At a moderate load:
Tall Jerk 5-5-5-5-5
(make consistent increases)
 
5 rounds for load:
1 Clean + 2 Front Squats + 1 Jerk
(make consistent increases)
 
3 rounds at a moderate load:
6 Bulgarian Split Squat (each leg)
6 Single leg RDL (each leg)
(rest as needed between rounds)
 
“Grace”
For time:
30 Clean & Jerks 135/95
_________________
 
Competitor 2
Stabilization
One Arm Overhead Walking Lunge
Pallof Press
DBall Rotations
 
At a modrate load:
Hang Snatch High Pull 3-3-3-3-3
(make consistent increases)
 
45:00 to establish max load:
3 Clean & Jerk 135/95
3 Clean & Jerk 145/100
3 Clean & Jerk 155/105
3 Clean & Jerk 165/110
3 Clean & Jerk 175/115
*Continue adding 10lbs/5lbs every 3 reps until time expires.
(Full Cleans. Don’t count reps that require a step to save the lift)
__________________
 
Weightlifting
Deficit Clean
Work up to a heavy set of 2
 
Clean Pulls
4×4 -choose weight-
 
Back Squat
90% 2×1
85% 2×4
85% 1xAMRAP
 
AMRAP 1:30
Abmat Sit-ups
 
Face Pulls
4×10 -choose weight-
14991992_10210016921193931_1322148694966330428_n
“We are like chameleons, we take our hue and the color of our moral character, from those who are around us.”
~John Locke

CrossFit
“Jerry”
For time:
1 Mile Run
2k Row
1 Mile Run
_________________
 
Competitor 1
Power Clean
75% 1×3
80% 2×2
85% 3×1
 
For load:
Bench Press 6-6-6-6
*follow each set with 2 Rope Climbs
(make consistent increases)
 
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-ups
Even min: Handstand Push-ups
*start every minute with 20 double unders
(choose reps prior to start. unbroken)
 
For time:
30-20-10
Pull-ups
Ring Push-ups
________________
 
Competitor 2
For total time:
6 rounds:
1 Strict Ring MU
2 DBall Over the Shoulder 150/100
3 Strict Deficit HSPU 6/4
 
800m Run
 
5 rounds:
4 Strict CTB Pull-ups
5 Kettlebell Snatch 53/35 (each arm)
6 Strict Ring Dips
 
800m Run
 
4 rounds:
7 Ring Muscle-ups
8 Box Jumps 30/24
9 Deficit Handstand Push-ups 6/4
 
800m Run
 
3 rounds:
10 CTB Pull-ups
11 Kettlebell High Pulls 70/53
12 Ring Dips
_________________
 
Weightlifting
1.5 Power Snatch + Power Snatch
80% 4(1+2)
 
1.5 Power Clean + Power Clean
80% 4(1+2)
 
Strict Press
3×5 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
 
Weighted Dips
4×8 -choose weight-
11081090_10153107581262357_1289888438534795343_n
“Exuberance is beauty.”
~William Blake

CrossFit
At a moderate load:
Renegade Rows (each arm) 6-5-4
(stabilization is the focus) 
 
For time:
75 Air Squats
75 Sit-ups
75 Push-ups
75 Pull-ups
75 Push-ups
75 Sit-ups
75 Air Squats
__________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Clean Grip Snatch + 1 Clean Grip Overhead Squat
(make consistent increases)
 
5 rounds for load:
1 Hang Snatch (AK) + 1 Hang Snatch (BK) + 1 Snatch
(make consistent increases)
 
For load:
Back Squat 6-6-6-6
*follow each set with :20 Sorenson Hold
(make consistent increases)
 
AMRAP 12:00
20 Wall Ball Shots 20/14
20 Second L-Sit Hold
20 Calories on The Assault Bike
20 Second Handstand Hold
___________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Clean Grip Snatch + 1 Clean Grip Overhead Squat
(make consistent increases)
 
5 rounds for load:
1 Hang Snatch (AK) + 1 Hang Snatch (BK) + 1 Snatch
(make consistent increases)
 
For load:
Back Squat 6-6-6-6
*follow each set with :20 Sorenson Hold
(make consistent increases)
 
AMRAP 5:00
:20 Handstand Hold
:20 L-Sit Hold
 
3 rounds:
4:00 Row at 80-85% MHR
2:00 Recovery Row
____________________
 
Weightlifting
Deficit Snatch
Work to a heavy set of 2
 
Snatch Pull
4×4 -choose weight-
 
Front Squat
90% 2×1
85% 2×4
85% 1xAMRAP
 
Partner Med Ball Sit-ups
4×10 -choose weight-
 
Strict Pull-ups
1x AMRAP (unweighted)
4×3 -choose weight-
(If you cannot do Strict Pull-ups, do assisted partner pull-ups)
15202527_233023933784672_8316935646758869425_n
“Real living is living for others.”
~Bruce Lee

8:00a Weightlifting Competitors
8:00a Carpool Departs for South Mtn
8:30a Trail Run at South Mtn (Pima Canyon Rd)
10:30a Kettlebell
10:30a Powerlifting
12:00p Strongman
12:00p Weightlifting
___________________
 
Weightlifting
Snatch
Work up to Heavy 2
 
Clean + Jerk
Work up to Heavy 2+1
 
Back Squat
Heavy Single
-then-
85% of Heavy Set: 3×4
 
4 rounds (choose weight)
10 Bulgarian Split Squats (left leg)
10 Bulgarian Split Squats (right leg)
10 Back Extensions
1980113_10202978555645764_4277994068040837290_o
“As I grow older, I pay less attention to what men say. I just watch what they do.”
~Andrew Carnegie