CrossFit
For load:
Start a new set every 2:00
Back Squat 5-4-3-2-1
(make consistent increases)
 
For time:
30 Kettlebell Swings 53/35
20 Toes to Bar
30 Wall Ball Shots 20/14
20 Ring Dips
30 Steps Walking Lunge (each leg)
20 Parallette Pass Throughs
30 Burpees
______________
 
Competitor 1
Power Snatch
70% 1×3
80% 2×1
85% 1×1
90% 1×1
95% 1×1
PR
 
Deadlift
70% 1×3
80% 2×1
85% 1×1
90% 1×1
95% 1×1
PR
 
For reps:
Max Kipping Handstand Push-ups
 
For reps:
Max Kipping Pull-ups
 
For reps:
Max Kipping Ring Dips
________________
 
Competitor 2
Power Snatch
70% 2×3
75% 3×2
 
Clean Pull from deficit
90% 2×3
100% 3×2
 
For load:
1.5 Press 3-3-3-3-3
(add 10lbs/5lbs each set. controlled tempo. follow each set with 10 T2B)
 
Back Squat
20RM
_________________
 
Weightlifting
Rest
Vo2test

“Speak softly and carry a big stick; you will go far.”
~Theodore Roosevelt

CrossFit
Rest
___________

Competitor 1&2
Rest
___________

Weightlifting
Push Press + Power Jerk + Split Jerk
80% 4(2+1+1)

Pause Snatch Pull
80% 4×3

Back Squat
70% 4×2

IAOpen

“Nothing great was ever achieved without enthusiasm.”
~Ralph Waldo Emerson

Now booking Cryotherapy Sessions!
Book at: 480-678-4441 or info@freezeu.com

First available appointment is at 4p on Friday, May 27th!

Cryo1

CrossFit
For load:
Start a new set every 2:00
Bench Press 5-4-3-2-1
(make consistent increases)
 
For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-ups
Even min: Handstand Push-ups
(choose reps prior to start. unbroken)
 
For time:
30 Calories on The Assault Bike
15 Axle Thrusters 130/90
3 Rope Climbs
_________________
 
Competitor 1
Power Clean
70% 2×2
80% 2×1
85% 1×1
90% 1×1
95% 1×1
PR
 
Clean
70% 1×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
95% 1×1
PR
 
For time:
2000m Row
__________________
 
Competitor 2
Clean from blocks (BK)
2×3 70%
3×2 75%
 
For load:
Bench Press 5-5-5-5-5-5-5 (7 sets)
(add 10lbs/5lbs each set. follow each set with 1 legless rope climb)
 
For load & reps:
Every 1:00 for 10:00
Odd min: 5 Weighted Pull-ups
Even min: Strict Handstand Push-ups
(add 10lbs/5lbs each set. unbroken)
 
7 rounds for time:
15 Calories on The Assault Bike
:15 L-Sit
_________________
 
Weightlifting
Hang Clean + Clean
4(1+1)
 
Block Clean Pull
4×3 -choose weight-
 
Front Squat
77% 1×5
81% 1×5
85% 1×5
 
AMRAP 1:30
Abmat Sit-ups
 
Face Pulls
4×10 -choose weight-

13239257_10104871727540852_1202302297310021679_n

“Be sure you put your feet in the right place, then stand firm.”
~Abraham Lincoln
CrossFit
For load:
Start a new set every 2:00
Deadlift 5-4-3-2-1
(make consistent increases)
 
AMRAP 15:00
3 Wall Walks
50′ Farmers Walk 70/53
300m Row
______________
 
Competitor 1
Push Press
70% 1×3
80% 2×1
85% 1×1
90% 1×1
95% 1×1
PR
 
Bench Press
70% 1×3
80% 2×1
85% 1×1
90% 1×1
95% 1×1
PR
 
For reps:
Max Strict Handstand Push-ups
 
For reps:
Max Strict Pull-up
 
For reps:
Max Strict Bar Dips
________________
 
Competitor 2
8 rounds for load:
40yrd Sled Push
(rest 1:00)
 
For time:
35 Weighted Sit-ups 25lbs
35 Toes to Bar
 
AMRAP 20:00
50′ Hand Walk
3 DBall Over the Shoulder 150/100
50′ DBall Carry
3 DBall Over the Shoulder 150/100
50′ Bear Crawl
________________
 
Weightlifting
High Hang Snatch
4×2 -choose weight-
 
Pause Jerk + Jerk
Work up to Heavy 2+1
-then-
3(2+1) @ 90% of Heavy Set
 
Barbell Sit-ups
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-

Regional2016e

“Very early, I knew that the only object in life was to grow.”
~Margaret Fuller


CrossFit
For load:
Start a new set every 2:00
Push Press 5-4-3-2-1
(make consistent increases)

“Half Murph”
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
(Full Murph on Memorial Day)

_______________
 
Competitor 1
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1
PR
 
Back Squat
75% 1×3
80% 1×2
85% 1×1
90% 1×1
95% 1×1
PR
 
For time:
500m Row
________________
 
Competitor 2
Muscle Snatch
2×3 -chooses weight-
3×2 -choose weight-
 
Power Clean + Push Press
70% 2+2
75% 2+2
80% 5(1+1)
 
For time:
3 Strict Ring Muscle-ups
25 Strict Handstand Push-ups
3 Strict Ring Muscle-ups
50 Strict Pull-ups
3 Strict Ring Muscle-ups
25 Strict Handstand Push-ups
3 Strict Ring Muscle-ups
 
Back Squat
20RM
(If you feel like doing anything else after the 20RM, you did it wrong)
_________________
 
Weightlifting
Muscle Snatch
4×3 -choose weight-
 
Snatch Pull
4×3 -choose weight-
 
Back Squat
75% 3×3
 
Strict Pull-ups/Lat Pulldowns
4×8 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
Crystal
“Courage is resistance to fear, mastery of fear, not absence of fear.”
~Mark Twain

Iron Athlete Open Weightlifting Meet
Women: Weigh-in 9-10 / Lift 11
Men: Weight-in 12-1 / Lift 2

 

CrossFit
For load:
Start a set every 2:00
Power Snatch 5-4-3-2-1
(make consistent increases)
 
“Lynne”
5 rounds for total reps:
Bench Press at bodyweight
Pull-ups
(there is no time component to this workout)
______________
 
Competitor 1
(Testing next week)
Every 1:00 for 10:00
Min 1-3: 2 Snatch at 65%
Min 4-6: 2 Snatch at 70%
Min 7-9: 1 Snatch at 75%
Min 10: 1 Snatch at 80%
 
Every 1:00 for 10:00
Min 1-3: 2 Bench Press at 65%
Min 4-6: 2 Bench Press at 70%
Min 7-9: 1 Bench Press at 75%
Min 10: 1 Bench Press at 80%
 
Every 1:00 for 10:00
Min 1-3: 2 Power Clean & Push Press at 65%
Min 4-6: 2 Power Clean & Push Press at 70%
Min 7-9: 1 Power Clean & Push Press at 75%
Min 10: 1 Power Clean & Push Press at 80%
 
AMRAP 7:00
7 Pull-ups
7 Burpees
7 GHD Sit-ups
________________
 
Competitor 2
Go play outside
________________
 
Weightlifting
(If you are competing, take today off)
 
Snatch
Work up to Heavy Single
 
Clean & Jerk
Work up to Heavy Single
 
Back Squat
Find 1RM
EZReg16
“Be nice to people on your way up because you’ll meet them on your way down.”
~Wilson Mizner

CrossFit
Rest
___________

Competitor 1&2
Rest
___________

Weightlifting
(If you are NOT competing, take today off)

Snatch
70% 4×1

Clean + Jerk
70% 4(1+1)

Front Squat
75% 4×2

Regional2016

“To be without some of the things you want is an indispensable part of happiness.”
~Bertrand Russell
CrossFit
For distance + reps:
1:30 Hand Walk
1:00 Rest
1:30 Ring Dips
 
For load:
Deadlift 3-3-3-3-3
(make consistent increases)
 
AMRAP 9:00
9 Toes to Bar
7 Handstand Push-ups
5 Power Cleans 135/95
_______________
 
Competitor 1
Drill
Tall Jerk 3-2-2-1-1-1
(make consistent increase)
 
Clean
70% 2×2
75% 1×1
80% 3×1
85% 1×1
 
Snatch Pull (deficit)
90% 1×3
100% 1×3
110% 2×2
 
For time:
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Box Jump 24/20
________________
 
Competitor 2
Go play outside
________________
 
Weightlifting
Power Snatch
80% 4×2
 
Power Clean
80% 4×2
 
Front Squat
85% 4×2
 
AMRAP 1:30
Abmat Sit-ups
 
Face Pulls
4×10 -choose weight-Regional2016c


“People can do more than they ever believe they can do. Physically, mentally, academically. You have to be pushed. It hurts. But it’s worth it, and it’s a great thing.”
~Sugar Ray Leonard