November 2018

CrossFit
Skill
Chest to Bar Pull-up or Bar Muscle-up
 
5 rounds for reps:
:30Chest to Bar Pull-up
:30 Rest
:30 Power Clean 115/80
:30 Rest
_____________________________
 
Competitor 1
For load:
Bench Press 8-5-5-3-3-3
(make consistent increases)
 
For time: (7:00 cap)
30 Burpee Ring Muscle-up
 
For load:
T-Bar Row 10-8-8-6-6-6
(make consistent increases)
 
3 rounds:
10 Calorie Ski Erg
100m Recovery Jog on Assault Air Runner
15 Calorie Row
150m Recovery Jog on Assault Air Runner
______________________________
 
Competitor 2
For load:
Bench Press 8-5-5-3-3-3
(make consistent increases)
 
For time: (7:00 cap)
30 Burpee Ring Muscle-up
 
2 rounds:
No rest between exercises.
8-12 T-Bar Row
10-15 Rowing Torso
8-12 Cable Long Row
10-15 Nautilus Mult-Biceps
(alternate rounds with a partner)
 
2 rounds:
No rest between exercises.
8-12 Hammer Strength Front Military Press
10-15 Pec Deck
8-12 Hammer Strength Decline Press
10-15 Nautilus Mult-Triceps
(alternate rounds with a partner)
-
4 rounds:
10 Calorie Ski Erg
100m Recovery Jog on Assault Air Runner
15 Calorie Row
150m Recovery Jog on Assault Air Runner
________________________________
 
Aerobic Capacity
2 rounds:
2:00 Assault Air Runner
1:00 Box Step-Up
1:00 Bear Crawl
2:00 Row
1:00 Farmer’s Carry or Hold
1:00 Side Plank
2:00 Ski/Bike/Skip Rope
1:00 Plank Shoulder Taps
1:00 Hurdle Step Overs
__________________________________
 
Weightlifting
Power Snatch
Build to a heavy set of 2
 
Power Clean + Jerk
Build to a heavy set of 2+1
 
Push Press
80% 3×3
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“An organization’s ability to learn, and translate that learning into action rapidly, is the ultimate competitive advantage.” 
~Jack Welch

CrossFit
For Load:
Close grip bench 10-8-6-6-6
 
8 rounds:
8 Thrusters 75/55
8 Toes to Bar
8 Push-up (hand release)
___________________________
 
Competitor 1
Snatch
70% 2×3
75% 3×2
 
Clean Pull 
90% 4×3 
 -
Back Squat
70% 4×4
 -
5 rounds:
10 Incline Sit-up
10 Back Extension
10 Nautilus Ab1
___________________________
 
Competitor 2
4 rounds: (at mile pace)
400m Run
(rest 1:00)
 
Snatch
70% 2×3
75% 3×2
 -
For load:
Every 1:00 for 10:00
3 Thruster
(add 10lbs/5lbs each set)
 -
Back Squat
70% 4×4
 -
5 rounds:
10 Incline Sit-up
10 Back Extension
10 Nautilus Ab1
______________________________
 -
FitEssentials
For load:
Sumo Deadlift  7-5-5-3-3-3 (:03 eccentric)
Single-Arm Dumbbell Press 3-6 (each arm)
(rest as needed between rounds)
 
2 sets for cals + reps:
1:00 Row
1:00 Rest
1:00 Ring Row
1:00 Rest
1:00 Burpee
1:00 Rest
____________________________
 -
Weightlifting
Snatch
85% 3×1
 
Snatch Pull
3×3 -choose weight-
 
Front Squat
80% 4×5
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“What lies behind you and what lies in front of you, pales in comparison to what lies inside of you.”
~Ralph Waldo Emerson
6:45a-9:00a Body Composition Testing
7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting 
8:00a Competitor 1
10:00a CrossFit (Bring a friend day)
11:00a CrossFit (Bring a friend day)
________________________
Weightlifting 
Snatch
80% 1×1
85% 1×1
90% 2×1
85% 1×1
 
Clean + Front Squat + Jerk
80% 1(1+1+1)
85% 1(1+1+1)
 
Clean & Jerk
90% 2×1
85% 1×1
 
Back Squat
80% 5×2
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CrossFit
“DT”
5 rounds for time:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105
______________________________
 
Competitor 1&2
For total reps:
Min: 0:00-1:00
1 Power Snatch every :10 155/105
Min: 1:00-3:00
1 Power Snatch every :20 175/115
Min 3:00 until you miss:
1 Power Snatch every :30 195/135
 
For total reps:
Min: 0:00-1:00
1 Power Clean every :10 185/125
Min: 1:00-3:00
1 Power Clean every :20 205/135
Min 3:00 until you miss:
1 Power Clean every :30 225/155
 
For total reps:
Min: 0:00-1:00
1 Back Squat every :10 225/155
Min: 1:00-3:00
1 Back Squat every :20 275/185
Min 3:00 until you miss:
1 Back Squat every :30 315/205
 
3 rounds not timed:
21 Nautilus Ab1
15 Back Extension
9 Incline Sit-up
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“He who seldom speaks, and with one calm well-timed word can strike dumb the loquacious, is a genius or a hero.” 
~Johann Kaspar Lavater

Upper Body H.I.T. (8a/9a/5p)
5 rounds:
8-12 Front Pulldown
(alternate rounds with a partner)
 
5 rounds:
8-12 Front Military
(alternate rounds with a partner)
 
5 rounds:
8-12 MAG Bar Cable Row
(alternate rounds with a partner)
 
5 rounds:
8-12 Chest Press
(alternate rounds with a partner)
 
5 rounds:
8-12 Low Row
(alternate rounds with a partner)
 
5 rounds:
8-12 Decline Press
(alternate rounds with a partner)
 
2 rounds:
21’s Biceps
(rest while partner works)
21’s Triceps 
(rest while partner works)
____________________________________
 
Sleds (6p)
5 rounds:
20yd Sled Push Shuttle 180/135
(alternate shuttle with partner)
 
(60yd Farmers Walk 70/53)
 
4 rounds:
40yd Sled Push Shuttle 135/90
(alternate shuttle with partner)
 
(60yd Farmers Walk 70/53)
 
3 rounds:
60yd Sled Push Shuttle 90/45
(alternate shuttle with partner)
 
(60yd Farmers Walk 70/53)
___________________________________
 
FitEssentials
For load:
6-6-4-4-4
Back Squat
Strict Chin-up
 
Partner Workout
15:00 AMRAP
80/60 Cal Row
50 Ball Slam
40 Box Step-over
30 Goblet Squat
20 Burpee
(share work anyhow)
__________________________
 
Weightlifting
Jerk Drills
(10 mins)
 
Jerk + Clean & Jerk
4(1+1) -choose weight-
 
2 Position Snatch
4×1 -choose weight-
(hip/knee)
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“Facts are facts and will not disappear on account of your likes.” 
~Jawaharlal Nehru

CrossFit
4 rounds for load:
4 Front Squat + 4 Back Squat
(make consistent increases)
 
3 rounds for total reps with a partner:
1:00 Sled Push 135/90
1:00 Box Jump Overs 24/20
1:00 Steps Walking Lunge
1:00 Rest
(share work anyhow)
_________________________
 
Competitor 1&2
For total reps + cals:
1:00 Assault Bike
1:00 Russian Kettlebell Swing 70/53
1:00 Burpee to a plate
1:00 Row
1:00 Wall Ball 20/14
 
(rest 1:00)
 
1:00 Wall Ball
1:00 Assault Bike
1:00 Russian Kettlebell Swing
1:00 Burpee to a plate
1:00 Row
 
(rest 1:00)
 
1:00 Row
1:00 Wall Ball
1:00 Assault Bike
1:00 Russian Kettlebell Swing
1:00 Burpee to a plate
 
(rest 1:00)
 
1:00 Burpee to a plate
1:00 Row
1:00 Wall Ball
1:00 Assault Bike
1:00 Russian Kettlebell Swing
 
(rest 1:00)
 
1:00 Russian Kettlebell Swing
1:00 Burpee to a plate
1:00 Row
1:00 Wall Ball
1:00 Assault Bike
__________________________________
 
BodyStrong
3 rounds:
No rest between exercises.
8-12 Pullover
10-15 Rowing Torso
8-12 Low Row
10-15 Ring Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
6-10 Seated Behind the Neck Press
6-10 Single arm DY Row (each arm)
6-10 Bar Dip or Seated Dip
6-10 T-Bar Row
(alternate rounds with a partner)
 
2 rounds:
No rest between exercises.
10-15 Hammer or DB Biceps Curl
10-15 DB or Cable Triceps Extension
30-50 Gripper
(alternate rounds with a partner)
___________________________________
 
Weightlifting
Clean + Jerk
80% 2+2, 2+2
85% 2+1, 1+1, 1+1
 
Clean Pull
3×3 -choose weight-
 
Back Squat
80% 4×5
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“Don’t judge each day by the harvest you reap but by the seeds that you plant.” 
~Robert Louis Stevenson

CrossFit
Skill
Chest to Bar Pull-up / Bar Muscle-up
 
For Time:
400m Assault Runner
40 Single-Arm Dumbbell Snatch (alt arms) 50/35
40 Chest to Bar Pull-up
40 Russian Kettleblell Swing 70/53
40 Burpee to 6” reach
400m Row
___________________________
 
Competitor 1&2
5 rounds for load:
5 Bench Press
8 Bent Row/Seated Row
(alternate rounds with a partner)
 
For total reps:
Every 1:00 for 10:00
Odd min: Strict Handstand Push-up
Even min: Toes to Bar
*start every minute with 20 double under
(choose reps prior to start. unbroken)
 
3 rounds:
No rest between exercises.
8-12 Nautilus Mult-Triceps
6-8 Tempo Seated Dip (:05/:05)
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Nautilus Mult-Biceps
6-8 Tempo Front Pulldown (:05/:05)
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Nautilus Rowing Torso
6-8 Tempo Hammer Strength Low Row (:05/:05)
8-12 Hammer Strength Standing Shrug
(alternate rounds with a partner)
______________________________
 
Aerobic Capacity
AMRAP 30:00
1500m Row
1 mile Run (800m SB Carry)
1k Row
800m Run (400m SB Carry)
 
Tabata Side Plank
_______________________________
 
Weightlifting
Pause Power Snatch + Power Snatch
Build to a heavy set of 1+1
(pause just below the knee)
 
Pause Power Clean (BK) + Power Clean & Jerk
Build to a heavy set of 1+1
 
Push Press
75% 4×4
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“Art is contemplation. It is the pleasure of the mind which searches into nature and which there divines the spirit of which nature herself is animated.”
~Auguste Rodin
CrossFit
For load:
Close Grip Bench 12-10-8-8-8
 
For time:
50 Double under
50 HSPU
50 Toes to Bar
100 Push-up
100 Sit-up
100 Double Under
_______________________
 
Competitor 1
“Jerry”
For time:
1 Mile Run
2k Row
1 Mile Run
_______________________
 
Competitor 2
For time:
1 Mile Run
2k Row
1 Mile Run
2k Row
1 Mile Run
_______________________
 
FitEssentials
For load:
6-6-4-4-4
Deadlift (:03 eccentric)
Bar Dip
(rest as needed between rounds)
 
AMRAP 14:00
200m Single-Arm Farmer’s Walk (100m each arm)
1:00 Forearm Plank
20 Goblet Squats
________________________
 
Weightlifting
Snatch
80% 2×2
85% 4×1
 
Snatch Pull
3×3 -choose weight-
 
Front Squat
80% 5×2
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“Accept the challenges so that you can feel the exhilaration of victory.” 
~George S. Patton

We are excited for the 1st Annual Bromageddon this Saturday, November 10th at East Valley Crossfit!

7:00a Check in begins
7:45 Athlete Briefing 
8:00a First heat begins 
• Please park on the Street. Athlete Village will be inside the parking lot area. 
• Finals will begin right after the last heat, around 1 PM

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CrossFit
5 rounds:
No rest between exercises.
8-12 Barbell Bent Row
8-12 Bent Dumbbell Lateral Raise
(alternate rounds with a partner)
 
AMRAP 12:00
9 Power Cleans 95/65
7 Front Squats 95/65
5 Shoulder to Overhead 95/65
35 Double Unders
_____________________________________
 
Competitor 1&2
For load:
Every 1:00 until you miss twice.
1 Snatch
(add 10lbs/5lbs each set)
 
For load:
Every 1:00 until you miss twice.
1 Clean & Jerk
(add 10lbs/5lbs each set)
 
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
95% 1×1
PR
 
1 attempt for reps:
Back Squat at 70% of 1RM
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 “Strength and growth come only through continuous effort and struggle.” 
~Napoleon Hill