January 2019

CrossFit
For load:
Deadlift 5×1
 
8 rounds for total reps:
:20 Toes to Bar
:10 Rest
:20 Box Jump 24/20
:10 Rest
:20 Wall Ball Shot 20/14
:10 Rest
_______________________
 
Competitor
Not timed:
400m Run
21 Burpee
400m Run
15 Burpee
400m Run
9 Burpee
 
At a moderate load:
Overhead Squat 5-5-5-5-5
(make consistent increases)
 
10 rounds: (score is slowest round)
500m Row
(rest 1:00)
50787692_2494602663888077_3407887976204599296_n
“I will never be an old man. To me, old age is always 15 years older than I am.”
~Francis Bacon

Upper Body (8a/9a/5p)
Pullover & Press 6-6-6-6
(alternate sets with a partner)
 
6-9-12-15
No rest between exercises.
Pullover
EZ-Bar Front Raise
(alternate rounds with a partner. decreasing load)
 
6-9-12-15
No rest between exercises.
Shoulder Press
Supinated Pulldown
(alternate rounds with a partner. decreasing load)
 
6-9-12-15
No rest between exercises.
Seated Dip
MAG Bar Seated Row (narrow/neutral)
(alternate rounds with a partner. decreasing load)
 
“Superman Curls”
Don’t set the bar down:
5 Barbell Curl
10 Wide Grip Barbell Curl (-20%)
15 Reverse Grip Curl (-20%)
20 Close Grip Curl (-20%)
______________________________
 
Sleds (6p)
10 rounds for load:
30yd Sled Pull
30yd Farmers Walk 70/53
(alternate rounds with a partner)
______________________________
 
FitEssentials(6p)
4 rounds at a moderate load:
8 Box Step Down (each leg)
8 Kneeling Torso Row (each arm)
 
Partner Workout
AMRAP 14:00
8 Goblet Squat
12 Ring Row
16 Mountain Climbers (8/leg)
*row for calories while partner works
_____________________________
 
Weightlifting (5p)
NF Snatch + Snatch
4(1+1) -choose weight-
 
NF Clean + Clean
4(1+1) -choose weight-
 
Snatch Push Press + Drop Snatch OHS
4(2+1+1) -choose weight-
50998066_10217294563171875_189332625242980352_n
“No thoroughly occupied person was ever found really miserable.”
~Walter Savage Landor
CrossFit
Skill
Rowing Technique
 
5 rounds for time: (slowest time is score)
5:00 to complete.
20/15 Calorie Row
40 Double Under
20 Burpee to a Plate
(rest with remaining time)
_____________________________
 
Competitor
At a moderate load:
Every 1:00 for 10:00
1 Power Clean + 1 Hang Clean + 1 Front Squat
(add 10lbs/5lbs each set)

On a running clock. For total reps:
4:00 to complete:
25 Toes-to-Bar
50 Double Under
15 Squat Clean 135/95

4:00 to complete:
25 Toes-to-Bar
50 Double Under
13 Squat Clean 185/115

4:00 to complete:
25 Toes-to-Bar
50 Double Under
11 Squat Clean 225/145

4:00 to complete:
25 Toes-to-Bar
50 Double Under
9 Squat Clean 275/175

4:00 to complete:
25 Toes-to-Bar
50 Double Under
7 Squat Clean 315/205
_____________________________
 
Weightlifting
Clean & Jerk
85% 1×1
90% 1×1
85% 2×1
 
Clean Pull
105% 4×3
 
Back Squat
80% 4×3
48411856_10101365418692229_9133805398749347840_n
“What we obtain too cheap, we esteem too lightly; it is dearness only that gives everything its value.”
~Thomas Paine

CrossFit
For total reps:
Every 1:00 for 10:00
Odd min: Pull-up
Even min: Handstand Push-up
(choose reps prior to start. unbroken)
 
For time:
30-20-10
Ring Push-up
Sit-up
KB Swing 53/35
Sit-up
_____________________
 
Competitor
3 rounds for total calories:
:15 Assault Bike for Calories
200m Recovery Jog
 
At a moderate load:
Rebounding Push Press 5-5-5-5-5
(make consistent increases)
 
AMRAP 7:00
10 Single-Arm Dumbbell Snatch (alt arm) 50/35
3 Bar Muscle-up
 
(rest 7:00)
 
AMRAP 7:00
10 Box Step Over (alt legs) 50/35
30′ Hand Walk
_________________________
 
Aerobic Capacity
2 rounds for calories:
5 sets
:30 Easy Row
:30 Row
 
(1:00 recovery walk)
 
5 sets
:30 Easy Air Runner
:30 Air Runner
 
(1:00 recovery walk)
_________________________
 
Weightlifting
Power Snatch + Snatch
80% 4(1+1)
 
Power Clean + Push Jerk
80% 4(2+1)
 
Push Press
4×3 -choose weight-
27535201_10213681473203801_562458213_o
“Whatever is received is received according to the nature of the recipient.” 
~Thomas Aquinas

CrossFit
For load:
Thruster 5×1
 
AMRAP 12:00
200m Run
10 Power Snatches 75/55
10 OH Squats 75/55
______________________
 
Competitor
At a moderate load:
Every 1:00 for 10:00
1 Snatch Pull + 1 Snatch + 1 OHS
(add 10lbs/5lbs each set)
 
Not timed:
21-15-9
GHD Sit-up
Back Extension
 
For time:
1k Row
100 Double under
1k Row
100 Double under
1k Row
____________________
 
FitEssentials
For load:
6-6-4-4-4
Sumo Deadlift (:03 eccentric)
Single-Arm DB Push Press (each arm)
 
Partner Workout
AMRAP 16:00
200m Farmer’s Walk (53/35lbs)
40 Box Step-up
60s Forearm Plank (both partners)
____________________
 
Weightlifting
Snatch
85% 1×1
90% 1×1
85% 2×1
 
Snatch Pull
105% 4×3
 
Front Squat
80% 4×3
50312658_2207188589533078_7064170966452011008_n
“One of the secrets of life is that all that is really worth the doing is what we do for others.”
~Lewis Carroll

7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
______________________
 
Upper Body (9a)
3 rounds:
No rest between exercises.
5 Tempo Pec Deck (:05/:05)
10 Dumbbell Incline Press
10 Multi-Triceps
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
5 Eccentric Chin-up (:06)
10 MAG Bar Pulldown (wide)
10 Multi-Biceps
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
5 Tempo Lateral Raise (:05/:05)
10 Shoulder Press
10 Standing Shrug
(alternate rounds with a partner)
 
8-7-6-5-4-3-2-1
EZ-Bar Biceps Curl
(alternate sets with a partner)
 
8-7-6-5-4-3-2-1
EZ-Bar Standing French Press
(alternate sets with a partner)
_______________________
 
Weightlifting (8a)
Snatch
85% 2×1
90% 2×1
 
Clean & Jerk
85% 2×1
90% 2×1
 
Back Squat
85% 3×3
CrossFit
For load:
Deadlift 4×2
 
3 rounds for total reps:
1:00 Front Squat 95/65
1:00 C2B Pull-up
1:00 Box Jump Over 24/20
1:00 Dumbbell Snatch 50/35
1:00 Row for Calories
1:00 Rest
______________________
 
Competitor
Back Squat
70% 2×1
75% 1×1
80% 2×1
85% 1×1
90% 1×1
95% 1×1
95%+ 1×1
 
AMRAP 8:00
10 Deadlift 135/95
15 Box Jump 24/20
15 Deadlifts 185/135
15 Box Jump
20 Deadlift 225/155
15 Box Jump
25 Deadlift 275/185
15 Box Jump
30 Deadlift 315/205
15 Box Jump
35 Deadlift 365/225
15 Box Jump
 
3 rounds not timed:
25 Burpee
25 Sit-up
39941037_539274993159407_2338419155037847552_n
“There is in true beauty, as in courage, something which narrow souls cannot dare to admire.”
~William Congreve
 
Upper Body (8a/9a/5p)
Dumbbell Pullover 8-8-8-8
(make consistent increases)
 
Weighted Dip 8-8-8-8
(make consistent increases)
 
Bent Dumbbell Row 8-8-8-8
(make consistent increases)
 
EZ-Bar Pullover & Press 10-8-6-6
(make consistent increases)
 
EZ-Bar Front Raise 15-12-9-9
(make consistent increases)
 
AMRAP 1:00
Push-up
__________________________________
 
Sleds (6p)
AMRAP 4:00
20yd Sled Push Shuttle 180/135
(alternate shuttles with a partner)
 
(200m recovery walk)
 
AMRAP 5:00
40yd Sled Push Shuttle 135/90
(alternate shuttles with a partner)
 
(200m recovery walk)
 
AMRAP 6:00
60yd Sled Push Shuttle 90/45
(alternate shuttles with a partner)
___________________________________
 
FitEssentials
For load:
6-6-4-4-4
Back Squat
Strict Chin-up
 
AMRAP 12:00
20/15 Cal Row
20 Box Step-up (alt legs)
___________________________________
 
Weightlifting
NF Snatch + Snatch
4(1+2) -choose weight-
 
NF Clean + Clean
4(1+2) -choose weight-
 
Snatch Push Press + Drop Snatch OHS
4(2+1+1) -choose weight-
50067333_10101380874084499_7150528430763671552_n
“The great art of life is sensation, to feel that we exist, even in pain.” 
~Lord Byron

CrossFit
Skill
Bar Muscle-up
 
AMRAP 20:00 with a partner:
200m Farmer Carry 53/35
50 Toes to Bar
200m DBall Carry 100/80
50 Goblet Lunges 53/35
_________________________________
 
Competitor
At a moderate load:
Power Snatch 5-5-5-5-5
(make consistent increases)
 
AMRAP 4:00
6 Single-Arm Dumbbell Snatch 50/35
6 Toes to Bar
6 Burpee Over Dumbbell
 
(rest 2:00)
 
AMRAP 6:00
8 Single-Arm Dumbbell Snatch 50/35
8 Toes to Bar
8 Burpee Over Dumbbell
 
(rest 3:00)
 
AMRAP 8:00
10 Single-Arm Dumbbell Snatch 50/35
10 Toes to Bar
10 Burpee Over Dumbbell
________________________________
 
Weightlifting
Clean + Jerk
85% 3(1+1)
 
Clean
85% 2×2
 
Clean Pull
100% 3×4
 
Back Squat
80% 3×4
50317038_753586431670970_8158630394132955136_n
“In order for the light to shine so brightly, the darkness must be present.” 
~Francis Bacon

CrossFit
For total reps:
Every 1:00 for 10:00
Odd min: Strict HSPU
Even min: Strict Pull-up
(choose reps prior to start. unbroken)
 
“Elizabeth”
For Time:
21-15-9
Power Clean 135/95
Ring Dip
_______________________________
 
Competitor
For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-up
Even min: Hand Walk
(choose reps/distance prior to start. unbroken)
 
7 rounds: (slowest round is score)
350m Row
35 Double under
(rest :45 between rounds)
 
“Elizabeth”
For Time:
21-15-9
Power Clean 135/95
Ring Dip
 
15-12-9
No rest between exercises.
Pullover
Supinated Pulldown
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
12 Dumbbell Bent Lateral Raise
12 Ring Row
(alternate rounds with a partner)
_____________________________
 
Aerobic Capacity
3 rounds:
3:00 AirRunner/Bike/Ski
2:00 Recovery Walk
3:00 Row
2:00 Recovery Walk
(slightly more cals each round)
 
AMRAP 5:00
:30 Side Plank (each side)
:30 Plank Shoulder Taps
_____________________________
 
Weightlifting
Power Snatch + Drop Snatch
4(2+1) -choose weight-
 
Power Clean + Hang Clean
4(2+1) -choose weight-
 
Push Press
5×4 -choose weight-
50408729_10213618127432480_4919864730962624512_o 2
“I just love working hard. I love being part of a team; I love working toward a common goal.” 
~Tom Brady