Archives for 2019

CrossFit
For load:
Bench Press 10-8-6-6
(make consistent increases)

With a partner for time:
100′ Plate Push 45/35
200m Farmers Carry 70/53
300 Double Under
200m Farmers Carry
100′ Plate Push
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Competitor
Back Squat
Build to 1RM

For reps:
:30 Ring Muscle-up
1:30 Rest
:30 Handstand Push-up
1:30 Rest
:30 Calories on the Assault Bike

3 rounds:
3:00 to complete.
250m Row
Ring Muscle-up (match test set)
(rest with remaining time)

3 rounds:
3:00 to complete.
250m Row
Handstand Push-up (match test set)
(rest with remaining time)

3 rounds:
3:00 to complete.
250m Row
Calories on the Assault Bike (match test set)
(rest with remaining time)
_____________________________________________

Weightlifting
At a moderate load:
Muscle Snatch 3-3-2-2-2

At a moderate load:
Snatch Push Press + Overhead Squat 3(3+3)

Snatch
70% 4×3

Back Squat
60% 1×8
65% 1×8
70% 1×8

3 rounds:
10 Incline Sit-up
15 Back Extension

“There is no short and easy road, no magic cure for those ills which have afflicted mankind from the dawn of history.”
~Frank B. Kellogg

7:00a Competitor
7:00a Kettlebell
8:00a Weightlifting
9:00a CrossFit
9:00a Upper Body
10:00a CrossFit
_____________________________________

Upper Body
3 rounds:
No rest between exercises.
8 Tempo Pec Deck (:03 ecc/:03 con)
8 Tempo Wide Press (:03 ecc/:03 con)
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8 Tempo Pullover (:03 ecc/:03 con)
8 Tempo Cable front Pulldown (:03 ecc/:03 con)
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8 Tempo 70 Degree Shoulder (:03 ecc/:03 con)
8 Tempo Shoulder Press (:03 ecc/:03 con)
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8 Tempo Standing Shrug (:03 ecc/:03 con)
8 Tempo Low Row (:03 ecc/:03 con)
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8 Tempo Triceps Extenion (:03 ecc/:03 con)
8 Tempo Seated Dip (:03 ecc/:03 con)
(alternate rounds with a partner)
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Weightlifting
Power Snatch + Drop Snatch + Snatch
Build to a heavy set of 1+2+1

Power Clean + Hang Clean + Jerk
Build to a heavy set of 1+2+1

Front Squat
70% 4×4

“The way of the pioneer is always rough.”
~Harvey S. Firestone

CrossFit
2 rounds for total reps:
AMRAP 3:00
25 Thruster 95/65
Max Reps Toes to Bar

(rest 3:00)

AMRAP 3:00
25 Sumo Deadlift High Pull 95/65
Max Hand Release Push-up

(rest 3:00)
__________________________________

Competitor
5 rounds no measure:
1:00 Ski Erg
1:00 Assault Bike
1:00 Row

Power Snatch
70% 5×3

2 rounds for total reps:
AMRAP 3:00
25 Thruster 95/65
Max Reps Toes to Bar

(rest 3:00)

AMRAP 3:00
25 Sumo Deadlift High Pull 95/65
Max Hand Release Push-up

(rest 3:00)

“Let us banish fear.”
~Carter G. Woodson

Upper Body
“Cumulative Set”
Wide Chest Press

“Cumulative Set”
Pec Deck

“Cumulative Set”
Seated Row

“Cumulative Set”
Flex Rear Dely Fly

“Cumulative Set”
Seated Dip

“Cumulative Set”
EZ Bar Curl

“Cumulative Set”
Triceps Pushdown

*Cumulative Set
Choose a weight that allows 12-15 reps.
1 Rep
(rest :10)
2 Reps
(rest :10)
3 Reps
(rest :10)
Continue adding a rep until unable to complete the set.
____________________________________________

Sleds
5 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
60yd Farmers Walk 53/35
(alternate shuttles with a partner)
____________________________________________

Weightlifting
At a moderate load:
Pause Power Snatch (:02 in catch) 3-3-3-3-3
(make consistent increases)

Push Press
70% 4×4

At a moderate load:
RDL 5-5-5-5
(make consistent increases)

At a moderate load:
Close Grip Bench Press 5-5-5-5-5
(make consistent increases)

At a moderate load:
Dumbbell Lateral Raise 15-12-10-8
(make consistent increases)

“He has found his style, when he cannot do otherwise.”
~Paul Klee

CrossFit
For time:
1000m Row

AMRAP 12:00
6 Power Snatch 95/65
12 Burpee
24 Double under
___________________

Competitor
Clean from blocks (BK)
70% 1×3
75% 2×2
80% 3×1

Deadlift
Build to a heavy set of 3

AMRAP 12:00
6 Power Snatch 95/65
12 Burpee
24 Double under
__________________

Weightlifting
Clean from blocks (BK)
70% 4×4

Clean Pull
90% 4×4

At a moderate load:
Barbell Box Step-up 5-5-5-5
(5 each leg. alternating legs)

At a moderate load:
Cable Seated Row 15-12-10-8
(make consistent increases)

At a moderate load:
Standing Shrug 15-12-10-8
(make consistent increases)

“I’ll lift you and you lift me, and we’ll both ascend together.”
~John Greenleaf Whittier

CrossFit
For load:
Bench Press 12-10-8-8
(make consistent increases)

For time:
21-15-9
Pull-up
Kettlebell Swing 53/35
Handstand Push-up
Kettlebell Swing
___________________________

Competitor
5 rounds no measure:
10 Calorie Ski Erg
250m Recovery Row

Power Clean & Push Press
70% 1×3
75% 2×2
80% 3×1

For total reps:
Every 1:00 for 10:00
Odd min: Strict Chest to Bar Pull-up
Even min: Strict Handstand Push-up
(choose reps prior to start. unbroken)

For time:
21-15-9
Pull-up
Kettlebell Swing 53/35
Handstand Push-up
Dip
________________________________

Weightlifting
At a moderate load:
Pause Jerk (:02 in split) 3-3-3-3-3
(make consistent increases)

At a moderate load:
Pause Power Clean (:02 BK) 3-3-3-3-3
(make consistent increases)

At a moderate load:
Strict Press 5-5-5-5-5
(make consistent increases)

At a moderate load:
Weighted Dip 5-5-5-5-5
(make consistent increases)

At a moderate load:
Triceps Extension 15-12-10-8
(make consistent increases)

“Habit is stronger than reason.”
~George Santayana

CrossFit
“Kelly”
5 rounds for time:
400m Run
30 Box Jump 24/20
30 Wall Ball Shot 20/14
__________________________

Competitor
Snatch
70% 1×3
75% 2×2
80% 3×1

Back Squat
90% 4×1

3 rounds for time:
400m Run
30 Box Jump 24/20
30 Wall Ball Shot 20/14
__________________________

Weightlifting
At a moderate load:
Muscle Snatch 3-3-3-3-3
(make consistent increases)

At a moderate load:
Snatch Push Press 3-3-3-3
(make consistent increases)

At a moderate load:
Drop Snatch 3-3-3
(make consistent increases)

Back Squat
65% 4×8

3 rounds:
10 Incline Sit-up
15 Back Extension

“Formula for success: rise early, work hard, strike oil.”
~J. Paul Getty

7:00a-9:00a Open Gym

Iron Athlete Winter Open Weightlifting Meet
9:00a-10:00a Women Weigh-in
11:00a Women Lift
12:00p-1:00p Men Weigh-in
2:00p Men Lift
Immediately Following Women’s Session:
Arizona Weightlifting Federation Hall of Fame Induction Ceremony