January 2018

CrossFit 
Rest 
__________________________
Competitor 1&2
Rest 
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Sleds
4x20yd Sled Push Shuttle 315/225
(400m Recovery Jog)
3x40yd Sled Push Shuttle 270/180
(400m Recovery Jog)
2x60yd Sled Push Shuttle 225/135
(400m Recovery Jog)
3x40yd Sled Push Shuttle 270/180
(400m Recovery Jog)
4x20yd Sled Push Shuttle 315/225
(alternate shuttles with a partner)
_________________________
 
FitEssentials
Superset
12-10-8
Sumo Deadlift
Single-Arm Dumbbell Press (each arm)
(rest 2:00 between sets)
 
For load:
Lunge Squat 10-10 (slow tempo)
(rest 1:00 between legs)
 
For reps + calories:
Tabata Abmat Sit-ups
(1:00 Rest)
Tabata Row
___________________________________
 
Weightlifting
High Pull + Muscle Snatch + NHNF Snatch
Work up to Heavy 1+1+1
 
BTN Jerk + Jerk
80% 4 (1+1)
 
Sled Push
2x 40yd
2x 30yd
2x 40yd
(Choose weight – first set of 40yd will be heaviest, weight decreases from 30yd to 40yd. Decreases again from 30yd back up to 40yd. Full recovery in between)
 
Finish with light reverse sled drag 2x40yd, choose moderate weight
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“When you can’t make them see the light, make them feel the heat.” 
~Ronald Reagan
 
CrossFit
For load:
Hang Power Clean 3-2-2-1-1-1
(make consistent increases)
 
For time:
Accumulate :30 L-Sit Hold
10 DBall Over the Shoulder 150/80
Accumulate 1:00 Plank Hold
50yd Single-Arm Overhead Carry (each arm) 53/35
Accumulate 1:00 Rt Side Plank Hold
100yd Farmers Walk 70/44
Accumulate 1:00 Lt Side Plank Hold
50yd Single-Arm Overhead Carry (each arm) 53/35
Accumulate 1:00 Plank Hold
10 DBall Over the Shoulder 150/80
Accumulate :30 L-Sit Hold
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Competitor 1&2
4 rounds at mile pace:
400m Run
200m Recovery Jog
 
Snatch
70% 2×2
75% 1×1
80% 5×1
 
Clean Pull
90% 2×3
100% 3×2
 
AMRAP 10:00
10 Over the box jump 24/20
30′ Dumbbell Walking Lunge 50/35
10 Dumbbell Clean & Jerk 50/35
____________________________________
 
Weightlifting
Clean Pull + Pause Clean + Jerk
80% 4(2+1+1)
 
Clean Pull
5×3 -choose weight-
 
Front Squat
80% 2×3
85% 2×2
 
GHD Sit-ups
3×15 -choose weight-
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“The essence of all beautiful art, all great art, is gratitude.” 
~Friedrich Nietzsche

CrossFit
AMRAP 20:00
400m Run
15 Pull-ups
30 Air Squats
15 Push-ups
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Competitor 1
5 rounds at 2k pace:
500m Row
(rest 1:00)
 
AMRAP 10:00
1 Kip to Ring + 1 Ring Muscle-up + 1 Ring Dip
(each round unbroken)
 
5 rounds for load:
2 Weighted Chin-up
2 Weighted Dip
(make consistent increases)
 
AMRAP 10:00
30 Double Under
15 GHD Sit-up
30′ Hand Walk
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Competitor 2
7 rounds at 2k pace:
300m Row
(rest :30)
 
For time:
21 Ring Muscle-up
 
5 rounds for load:
2 Weighted Chin-up
2 Weighted Dip
2 Legless Rope Climb
(make consistent increases)
 
For time:
15 Ring Muscle-up
 
AMRAP 9:00
15 GHD Sit-up
30 Double Under
45′ Hand Walk
 
For time:
9 Ring Muscle-up
 
7 rounds at 2k pace:
300m Row
(rest :30)
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Weightlifting
Hang Power Snatch + Pause Power Snatch
80% 2(1+1)
85% 2(1+1)
 
Hang Power Clean + Power Jerk
80% 2(2+2)
85% 2(2+2)
 
Snatch Push Press
4×5 -choose weight-
 
3 rounds:
8 Single Arm DB Bench
8 SDB Torso Row (each arm)
(rest as needed between rounds)
______________________
 
Aerobic Capacity
AMRAP 30:00
800m Run or 1k Row
1:00 Forearm Plank
100m Single-Arm Overhead Carry (50m each arm)
20 Lateral Box Step-ups (alt legs)
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“That which we obtain too easily, we esteem too lightly.”
~Thomas Paine
CrossFit
For load:
Strict Press 5-3-3-2-2-2
(make consistent increases)
 
For time:
30 Deadlift 225/155
60 Wall Ball Shot 20/14
90 Calorie Row
120 Sit-ups
________________________
 
FitEssentials
For load:
Goblet Squat 15-12-9
*follow each with 8 Box Hamstring Curls
 
2 sets for load:
8-12 Kneeling Torso Row (each arm)
(rest as needed between sets)
 
4 rounds for reps + calories:
:30 Row for calories
:30 Rest
:30 Kettlebell Suitcase Deadlift (53/35 each arm)
:30 Rest
__________________________
 
Competitor 1&2
Clean + Jerk
70% 2+2
75% 2+2
80% 2+1, 1+2
85% 3(1+1)
 
Snatch Pull
90% 2×3
100% 3×2
 
Back Squat
80% 1×1
70% 1×6
85% 1×1
75% 1×6
90% 1×1
80% 1×6
 
For time:
10 Bar Facing Burpee
20 Hang Power Snatch 95/65 or 115/85
10 Bar Facing Burpee
20 Overhead Squat 115/85 or 135/95
10 Bar Facing Burpee
20 Hang Power Clean 135/95 or 155/105
10 Bar Facing Burpee
20 Front Squat 155/105 or 185/125
10 Bar Facing Burpee
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Weightlifting
Hang Snatch + Pause Snatch
80% 4(1+1)
 
Deficit Snatch Pull
100% 4×3
 
Back Squat
80% 2×4
85% 3×2
 
15-12-10-8
DB Lateral Raise
DB Arnold Press
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“My painting does not come from the easel.” 
~Jackson Pollock

7:00a CrossFit Competitor 2
7:30a Kettlebell 
8:00a CrossFit Competitor 1
8:00a Weightlifting Competitor 
10:30a CrossFit 
10:30a Weightlifting
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Weightlifting 
Snatch
Work up to Heavy 2

Clean + Jerk
Work up to Heavy (2+2)

Front Squat
85% 4×2

CrossFit
For load:
Power Snatch 5-3-3-2-2-2
(make consistent increases)
 
For time:
21-15-9
Single-Arm Dumbbell Snatch (alt arms) 50/35
Over the Dumbbell Burpee
_______________________________
 
Competitor 1&2
For time:
21-15-9
Single-Arm Dumbbell Snatch(alt arms) 50/35
Over the Dumbbell Burpee
 
Not timed:
30 Pistol (alt legs)
 
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
 
Deadlift
Build to a heavy set of 3 (t&g)
 
Not timed:
30 Pistol (alt legs)
 
For time:
21-15-9
Dumbbell Thruster 50/35
GHD Sit-up
______________________________
 
Weightlifting
Rest
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“Life is always a tightrope or a feather bed. Give me the tightrope.” 
~Edith Wharton

CrossFit
Rest
_______________________
 
Competitor 1&2
Rest
_______________________
 
Sleds
Sled Push
2x 20yd
2x 30yd
2x 40yd
2x 30yd
2x 20yd
(rest as needed. 20yd will be heaviest, weight decreases from 20yd to 40yd. Increases from 40yd back down to 20yd.)
__________________________
 
FitEssentials
15:00 for load & reps:
10 BTN Thruster
16 Single-Arm DB High-pull (alt arms)
Max Reps Ring Push-up (unbroken)
 
“Tailpipe”
With a partner for time:
2k Row
*partner holds double kettlebell rack position in order for other partner to row.
(Switch partners every 250m)
___________________________
 
Weightlifting
High Pull + Muscle Snatch
80% 2(2+2)
85% 3(2+2)
 
BTN Jerk + Jerk
70% 1+1, 1+2, 2+1
75% 2+1, 1+2, 2+2
 
Sled Push
2x 20yd
2x 30yd
2x 40yd
2x 30yd
2x 20yd
(rest as needed. 20yd will be heaviest, weight decreases from 20yd to 40yd. Increases from 40yd back down to 20yd.)
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“A leader is someone who helps improve the lives of other people or improve the system they live under.” 
~Sam Houston
CrossFit
For load:
Front Squat 3-3-3-3-3
(make consistent increases)
 
10 rounds for time:
5 Handstand Pushups
7 Pull-ups
9 Russian Kettlebell Swings 70/44
________________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Clean + 1 Front Squat + 1 Jerk
(add 10lbs/5lbs each set)
 
AMRAP 9:00
30′ Hand Walk
15 Dumbbell Power Clean 50/35
30′ Dumbbell Walking Lunge 50/35
 
5 rounds:
500m Row at 2k pace
250m Recovery Row
___________________________
 
Competitor 2
5 rounds:
500m Row at 2k pace
250m Recovery Row
 
For load:
Every 1:00 for 10:00
1 Clean + 1 Front Squat + 1 Jerk
(add 10lbs/5lbs each set)
 
AMRAP 9:00
30′ Hand Walk
15 Dumbbell Power Clean 50/35
30′ Dumbbell Walking Lunge 50/35
 
Not timed:
30′ Seal Walk
30 Polar Bear Press
30 Frog Squat
30′ Seal Walk
30 Kick Sit (alt leg)
30 Half Hindu Push-up
30′ Seal Walk
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Weightlifting
Clean Pull + Clean + Jerk
80% 5(1+2+2)
 
Clean Pull
5×3 -choose weight-
 
Front Squat
80% 3×5
 
-Superset-
15-12-9
One arm ring rows (slow tempo)
Close grip pushups (slow tempo)
(rest 1:00 between rounds)
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“Only great minds can afford a simple style.”
~Stendhal

CrossFit
For load:
Hang Power Clean 5-3-3-2-2-2
(make consistent increases)
 
For time:
2k Row
______________________________
 
Competitor 1
5 rounds for load:
3 Weighted Chin-ups
3 Weighted Dips
(rest 1:30 between rounds)
 
AMRAP 14:00
35 Double unders
21 Wall Ball Shots 30/20
7 Ring Muscle-ups
 
2 rounds:
Each exercise to failure. No rest between exercises.
8-12 Dumbbell Pullover
8-12 Seated Cable Row
8-12 Dumbbell Curl
30-50 Gripper
 
3 rounds not timed:
15 Nautilus AB1
15 Toes to Bar
_________________________________
 
Competitor 2
Not timed:
400m Run
21 Toes to Bar
21 Back Extensions
400m Run
15 Toes to Bar
15 Back Extensions
400m Run
9 Toes to Bar
9 Back Extensions
 
5 rounds for load:
3 Weighted Chin-ups
3 Weighted Dips
(rest 1:30 between rounds)
 
3 rounds for time:
50 Double unders
30 Wall Ball Shots 30/20
10 Ring Muscle-ups
(rest 1:30 between rounds)
 
2 rounds:
Each exercise to failure. No rest between exercises.
8-12 Dumbbell Pullover
8-12 Seated Cable Row
8-12 Dumbbell Curl
30-50 Gripper
___________________________________
 
Weightlifting
Power Snatch + Hang Snatch
75% 2(2+1)
80% 2(2+1)
85% 2(2+1)
 
Hang Power Clean + Push Press
75% 2(2+2)
80% 2(2+2)
85% 2(1+2)
 
DB single leg RDLs
3×8 -choose weight-
(Hold one dumbbell in opposite arm of standing leg)
 
Waiter Squats
3×8 -choose weight-
___________________________________
 
Aerobic Capacity
3 rounds:
5:00 Row for Cals
(rest 5:00 between rounds)
*Accumulate 45-90s Side Plank ea. arm during rest
Goal: Pace to increase effort each round – show increase in cals
 
Not For Time:
400m Single arm Farmer’s Carry – switch arms every 50m (200m/arm)
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“Adversity is the first path to truth.” 
~Lord Byron

CrossFit
For load:
Strict Press 5-5-5-5-5
(make consistent increases)
 
AMRAP 3:00
30 Single-Arm Dumbbell Snatch 50/35
30 Over the box jumps 24/20
30 Toes to Bar
 
(rest 3:00)
 
AMRAP 4:00
30 Wall Ball Shots 20/14
30 Burpees to a 6″ reach
30 Sit-ups
 
(rest 4:00)
 
For time:
30 Kettlebell Swings 53/35
30 Hand Rlease Push-ups
30 Ball Slams 20/14
______________________________
 
FitEssentials
For load:
Single-Arm Sumo Deadlift High Pull x 20-16-12 (alt arms)
*follow each set with :30-1:00 Front Leaning Rest (Adv: on Rings)
 
AMRAP 10:00
16 Single-Arm Russian Kettlebell Swing (8 each arm)
12 KB Good Mornings
8 Goblet Reverse Lunges (4 each leg)
4 Burpees
 
Rest 3:00
 
AMRAP 4:00
:20 Hollow Body (Adv: Rocks)
:20 Rt Side Plank
:20 Lt Side Plank
:20 Mountain Climbers
_______________________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat
(add 10lbs/5lbs each set)
 
AMRAP 3:00
Hang Power Clean at 80% of top snatch weight
 
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 5×1
 
For time:
250m Row
(rest 1:30)
250m Row
(rest 1:15)
250m Row
(rest 1:00)
250m Row
(rest :45)
250m Row
(rest :30)
250m Row
(rest :15)
250m Row
_______________________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat
(add 10lbs/5lbs each set)
 
AMRAP 3:00
Hang Power Clean at 80% of top snatch weight
 
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 5×1
 
3 rounds for time:
250m Row
(rest 1:00)
250m Row
(rest :45)
250m Row
(rest :30)
250m Row
(rest :15)
800m Run
__________________________________
 
Weightlifting
Snatch + Push Press + Overhead Squat
75% 3(1+2+1)
80% 3(1+2+1)
 
Deficit Snatch Pull
100% 4×3
 
Back Squat
80% 3×5
 
Pre-Exhaustion Sets:
15-12-10-8
DB Lateral Raise
DB Arnold Press
(rest 1:30 between sets)26962492_1841991332501398_5125152919867937827_o 26910145_1841989172501614_1197071188619038224_o

“A wise man will make more opportunities than he finds.” 
~Francis Bacon