April 2018

CrossFit
For time:
800m Run
50 Pull-ups
100 Push-ups
50 Pull-ups
800m Run
________________
 
Competitor 1
AMRAP 10:00
2 Ring Muscle-up
4 Handstand Push-up
8 Russian Kettlebell Swing
 
Pre Exhaustion
2 rounds:
Each exercise to failure. No rest between exrecises.
8-12 Dumbbell Lateral raise
8-12 Shoulder Press
8-12 Chest Press
(rest 1:30 between rounds)
 
Pre Exhaustion
2 rounds:
Each exercise to failure. No rest between exrecises.
8-12 Pullover
8-12 Supinated Pulldown
8-12 Seated Row
(rest 1:30 between rounds)
 
2 rounds:
Each exercise to failure. No rest between exrecises.
8-12 Seated Dip
8-12 Curl
30-50 Gripper
(rest 1:30 between rounds)
___________________
 
Competitor 2
Skill
Hand Walking
 
For time:
25 Calories on the air bike
5 Legless Rope Climb
25 Strict Handstand Push-ups
 
For time:
2k Row
 
5 rounds with a partner for reps:
:10 Synch T2B
:20 Rest
:10 Synch CTB
:20 Rest
:10 Synch Bar Mucle-up
:20 Rest
 
For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Strict Pull-up
Push-up
(alternate rounds with a partner)
 
100 Band Pull Apart
______________________
 
Aerobic Capacity
AMRAP 30:00
2, 4, 6, 8, 10….
Row Calories
Box Step-up (24/20″)
*40m Farmer’s Carry at end of each round (53/35)
_______________________
 
Weightlifting
Power Snatch + Hang Power Snatch
75% 2(2+1)
80% 2(2+1)
 
Power Clean + Hang Power Clean + Power Jerk
80% 2(2+1+2)
85% 3(2+1+2)
 
RDL
5×10 -choose weight-
IMG_2476
“A day of worry is more exhausting than a week of work.” 
~John Lubbock

CrossFit
“Otis”
AMRAP 15:00
1-2-3-4-5-6-7-8….
Back Squat (1.5 Bodyweight/Bodyweight)
Strict Press (.75 Bodyweight/.5 Bodyweight
Deadlift (1.5 Bodyweight/Bodyweight)
__________________________
 -
FitEssentials
For load:
Axle Front Squat 6-6-4-4-4
*complete :30 ring rows or strict pull-ups between sets
 
4 rounds for time:
16 Single-arm DB Thrusters (8 each arm)
12 Single-arm Bent Over DB Rows (6 each arm)
8 Strict Toes 2 Bar
:20 Side Plank (each arm)
___________________________
 
Competitor 1
Back Squat
Build to a 1RM
 
Power Clean
60% 1×5
65% 1×5
70% 3×5
 
Clean Pull
90% 3×3
 
2 rounds not timed:
40 Double under
30 GHD Sit-up
20 Back Extension
____________________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Clean + 1 Hang Clean + 1 Jerk
(add 10lbs/5lbs each set)
 
Back Squat
Build to a heavy set of 2
 
For time:
21 Hang Power Clean 135/95
21 Back Squat 135/95
15 Hang Power Clean 155/105
15 Back Squat 155/105
9 Hang Power Clean 185/125
9 Back Squat 185/125
 
2 rounds not timed:
40 Double unders
30 GHD Sit-ups
20 Back Extensions
___________________________
 
Weightlifting
NHNF Snatch + Snatch
Work up to Heavy 2+1
-then-
Snatch
2×2 at same weight
 
3-Position Snatch Pull + Snatch Pull
5x(2+1) -choose weight-
 
CAT Back Squat (:03 eccentric/explosive concentric)
70% 2×6
75% 2×5
80% 3×2
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Q: “Conan, what is best in life?”
A: “To crush your enemies, see them driven before you, and to hear the lamentation of their women”
~Conan The Barbarian 
7:00a CF Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a CF Competitor 1
10:30a CrossFit
10:30a Weightlifting
4:00p Regional Team Training
_____________________________
 
Weightlifting
Hang Snatch + Snatch
Work up to Heavy 1+1
 
Hang Clean + Clean & Jerk
Work up to Heavy 2+1
 
Back Squat
85% 4×2
CrossFit
AMRAP 1:00
Rope Climb
 
Thruster (from rack)
Build to a heavy set of 3
*follow each set with 30 double unders
 
3 rounds for time:
15 Toes to Bar
30 Wall Ball Shots 20/14
:45 Plank Hold
_________________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Turkish Get-up (each arm)
(make consistent increases)
 
Don’t exceed 85%
Every 1:00 for 10:00
1 Clean from blocks
 
Front Squat
Build to a heavy set of 1
 
3 rounds for time:
500m Row
200m Farmers Walk 70/53
1:00 Plank Hold
_____________________________
 
Competitor 2
Don’t exceed 85%
Every 1:00 for 10:00
1 Snatch + 1 Overhead Squat
 
5:00 to establish:
3RM Overhead Squat (from ground)
(with a partner)
 
With a partner for time:
30 Dumbbell Thruster 50/35
10 Rope Climbs
20 Dumbbell Thruster
8 Rope Climbs
10 Dumbbell Thruster
6 Rope Climbs
 
For time:
20 Power Snatch 95/65
30 Bar Facing Burpee
40 Wall Ball Shot 30/20
50 GHD Sit-ups
60′ Single-Arm Dumbbell Overhead Walking Lunge 70/50
70 Double under
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“Great men show politeness in a particular way; a smile suffices to assure you that you are welcome, and keep about their avocations as if you were a member of the family.”
~John James Audubon

CrossFit
Rest
______________
 
Competitor 1&2
Rest
______________
 
Sleds
6x :10 Sled Push / :20 Rest (180/135)
(400m Recovery Jog)
6x :10 Sled Push / :20 Rest
(400m Recovery Jog)
6x :10 Sled Push / :20 Rest
______________
 
FitEssentials
For load:
Close Grip Bench Press 5-4-3-2-1
 
3 rounds for reps + cals:
On a continuously running clock:
1:30 Row
:30 Ball Slam
:30 DB Renegade Row – moderate
(rest 2:30 between rounds)
______________
 
Weightlifting
3-Position Snatch
(Hip, Knee, Floor)
70% 2×1
75% 3×1
 
Hang Clean & Jerk
70% 2×2
75% 3×2
 
Barbell Reverse Lunges
5×10 -choose weight-
(10 each leg alternating)
RKelly
“Certainly, if you look at human behavior around the world, you have to admit that we can be very aggressive.”
~Jane Goodall

CrossFit
For time in teams of 3:
200 Double unders
100 Wall Ball Shots 20/14
200m Farmers Cary 70/44 (everybody goes)
100 Kettlebell Swings 53/35
200m Farmers Cary
100 Wall Ball Shots
200 Double unders
(one person works at a time)
________________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Snatch
(add 10lbs/5lbs each set)
 
Deadlift
Build to a heavy set of 1
 
For time:
50-40-30-20-10
Kettlebell Swing 53/35
Sit-up
________________________
 
Competitor 2
10 rounds for distance:
:40 Run
:20 Recovery
(pace to cover the same distance every round)
 
Don’t exceed 85%
Every 1:00 for 10:00
1 Clean from blocks
 
5:00 to establish:
Heavy set of 1 Clean
(with a partner)
 
AMRAP 10:00
30′ Single-Arm Dumbbell Overhead Walking Lunge 70/50
10 Deadlift 275/185
30 Double unders
_________________________
 
Weightlifting
NHNF Clean + Jerk
Work up to Heavy 3+1
-then-
Clean + Jerk
2x(3+1) at same weight
 
Floating Clean Pulls
90% 5×4
 
CAT Front Squat (:03 eccentric/explosive concentric)
70% 3×6
75% 4×5
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“There is no human bliss equal to twelve hours of work with only six hours in which to do it.”
~Anthony Trollope
CrossFit
“Lynne”
5 rounds for total reps:
Bench Press at Bodyweight/.66 Bodyweight
Pull-up
(rest 3:00 between rounds)
 
100 Band Pull Apart
_______________________
 
Competitor 1
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Strict Handstand Push-up
(choose reps prior to start. unbroken)
 
2 rounds:
Push each exercise to failure. No rest between exercises.
8-12 Shoulder Press
8-12 Chest Press
8-12 Seated Dip
(rest 2:00 beween rounds)
 
2 rounds:
Push each exercise to failure. No rest between exercises.
8-12 Pullover
8-12 Supinated Pulldown
8-12 Seated Row
(rest 2:00 beween rounds)
 
2 rounds:
Push each exercise to failure. No rest between exercises.
8-12 Triceps Extension
8-12 Biceps Curl
30-50 Gripper
(rest 2:00 beween rounds)
 -
100 Band Pull Apart
__________________________
 
Competitor 2
For time:
15-12-9
Dumbbell Power Clean & Jerk 70/50
Ring Muscle-up
 
For time:
21 Calories on the Air Bike
3 Legless Rope Climbs
15 Calories on the Air Bike
2 Legless Rope Climbs
9 Calories on the Air Bike
1 Legless Rope Climb
 
With a partner for time:
30 Synch Burpee to 6″ reach
30 Synch Chest to Bar Pull-up
30 Synch Handstand Push-up
30 Synch Toes to Bar
 
For total calories:
5x :15 Row/:45 Rest
(rest 2:00 – 50 push-ups during rest)
4x :30 Row/:30 Rest
(rest 2:00 – 50 push-ups during rest)
 3x :45 Row/:15 Rest
(rest 2:00 – 50 push-ups during rest)
 2x 1:00 Row/1:00 Rest
 -
100 Band Pull Apart
___________________________
 
Aerobic Capacity
3 rounds for reps + cals:
1:00 Row for calories
1:00 Box Step-ups
1:00 Get-ups
AMRAP 10:00
Run or Row for distance
 
Side Plank
1:30 Rt Side
(rest 1:00)
1:30 Lt Side
(accumulate as much plank hold as possible in 1:30)
____________________________
 
Weightlifting
Power Snatch + Snatch
75% 2(2+1)
80% 2(2+1)
 
Power Clean + Push Press + Power Jerk
80% 2(3+2+2)
85% 3(2+2+1)
 
RDL
5×10 -choose weight-
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“Listen to many, speak to a few.”
~William Shakespeare
CrossFit
Back Squat
Build to a heavy set of 5
 
For time:
1 DBall Over the Shoulder 150/100
10 Double unders
2 DBall Over the Shoulder
20 Double unders
3 DBall Over the Shoulder
30 Double unders
4 DBall Over the Shoulder
40 Double unders
5 DBall Over the Shoulder
50 Double unders
___________________________
 
FitEssentials
AMRAP 10:00
Row 250m
10 Burpees
 
(rest 10:00)
 
AMRAP 5:00
Farmer’s Carry for distance 53/35
 
(rest 5:00)
 
Accumulate 2:00
Forearm Plank
____________________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Power Clean
(add 10lbs/5lbs each set)
 
Back Squat
Build to a heavy set of 1
(not a max)
 
For load:
Every 1:00 for 10:00
5 Hang Power Clean 
(add 10lbs/5lbs each set)
 
AMRAP 10:00
:30 L-Sit Hold
20 Sit-ups
:30 Sorenson Hold
20 Pistols (alt legs)
____________________________
 
Competitor 2
Snatch
Build to a heavy set of 1
80% of heavy set 5×1
 
Back Squat
Build to a heavy set of 5
 
For load:
Every 1:00 for 10:00
Odd min: 6 Single-Arm Dumbbell Snatch (alt arms)
Even min: 12 Over than the box jump 24/20
(make consistent increases)
 
2 rounds for time:
70 Double unders
50 Calorie Row
30 Wall Ball Shots 30/20
10 Pistols (each leg)
(rest 5:00 between rounds)
_____________________________
 
Weightlifting
NHNF Snatch
Build to a heavy set of 3
-then-
Snatch
2×3 at same weight
 
 
3-Position Snatch Pull
6×3 -choose weight-
 
CAT Back Squat (:03 eccentric/explosive concentric)
70% 3×6
75% 4×5
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“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
~Arnold Schwarzenegger
7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
10:30a Weightlifting
10:30a CrossFit
__________________________
 
Weightlifting
Hang Snatch
Build to a heavy set of 3
 
Clean & Jerk
Build to a heavy set of 3
CrossFit
Skill
Rope Climb
 
Deadlift
Build to a heavy set of 8 (t&g)
 
3 rounds for time:
200m Farmers Walk 53/35
100′ Walking Lunge
__________________________
 
Competitor 1
Snatch
Build to a heavy set of 2
 
For load:
Every 2:00 for 10:00
3 Front Squat
*follow each set with 3 nordic curl
(make consistent increases)
 
With a partner for time:
600m Sled Pull 135/90
___________________________
 
Competitor 2
For time:
10 Squat Clean 225/155
10 Hang Clean 225/155 (power or squat)
10 Jerk 225/155
 
5:00 to establish:
2RM Front Squat (from rack)
(with a partner)
 
With a partner for time:
45 Single-Arm Dumbbell Power Snatch 70/50
9 Rope Climbs
30 DSingle-Arm Dumbbell Power Snatch
6 Rope Climbs
15 Single-Arm Dumbbell Power Snatch
3 Rope Climbs
(share work anyhow)
 
3 rounds for time:
250m Row
(rest :45)
250m Row
(rest :30)
250m Row
(rest :15)
250m Row
(rest 3:00)
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“From there to here, and here to there, funny things are everywhere.” 
~Dr. Seuss