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02-11-2019

South Slope CrossFit – American Heavy Athletics

Strongman

Strength A

AM Session:

Warm-Up:

30 Calorie Row, 5 Down, 5 Up

2 Rounds:

–8 Band Pass Thru

–8 Band Pull Aparts

–8 Band OHP

2 Rounds:

–8 Band Around Knees Glute Bridge

–6 Ea Arm KB Bottoms up Press

A: Incline Bottoms Up Swiss Bar Bench

Set Every 3:00

Reps = 6 Sets of 3 Reps

Goal = 5 Sets @ 245, 6th Set = AMRAP

B: Push Pull

Alternating Ea 1:30 x 10 Rounds

A: Max Consistent Strict Pull Ups (May perform two sets to achieve volume. Goal = 30+ total reps)

B: 6/ea(Moderate heavy) Seated DB OHP Alt Arms

C: Accessory

Crossover Symmetry

Incline Swiss Bar, Bottoms Up (1 x AMRAP)

Record reps achieved during 6th/AMRAP set

Seated DB Press (5 x 6 (Ea))

Record weight used for sets of 6 Seated DB Presses

Strict Pull Ups (5 x Varied)

Record total number of strict pull ups accumulated.

Strength B

PM Session

Warm-Up:

–Foam Roll Posterior, Quads

30 Calorie Row (5 Down, 5 Up)

2 Rounds:

8 Frankie + Quad Pull

8 Each Direction Banded Side Steps, 8 Stiff Leg, 8 Bent Leg

5 Glute Bridges

–x1 Set of 10 Reps, Rig Air Squat, Banded Around Knees

A: Safety Squat Bar, No Bench

3 Reps Every 5:00 x 6 Rounds

Goal = 365+ for all sets

B: Push + Pull Conditioning

8 Rounds Of

–5 KBS AM 108 #

–5 Ring Push Ups

–5 Ea Arm KB High Pull 70#

–5 Ring Push Ups

C: Accessory, Midline Conditioning

:15 Work, :30 Transition

6 Rounds

–Pallof Hold Left

–Plank Hold w/KBS

–Pallof Hold Right

–10 Rig Squats

Safety Bar Squat (No bench) (6 x 3)

Record weight used for six sets of three safety bar squat.

Weightlifting

Warm Up:

30 Calorie Row (5 Down, 5 Up)

Crossover Symmetry Circuit

1 Round of:

–4×8 Banded Side Step (2 Sets Stiff Leg, 2 Sets Bent Knee/Hip)

2 Rounds Of:

–10 Sots Squat Lift, Alt Arms

–5 PVC Banded Sweep

–5 Banded OVHS

2 Rounds:

–5 Pallof Press Each Side

–3 Knee Jumps

Drill / Barbell Warm Up:

3 Complexes, Ascending Weight 40-50-60%

x2 Sweep to Knee + x1 Power Snatch +x2 OVHS

Squat Snatch

:40 Work Clock

3 Minute Rest

5 Rounds

Goal = x2 Reps @ 155 within the :30 work clock. May increase load after set three if reps are quality.

Back Squat:

Set Every 4:00 x 6 Rounds

80% x 4 Reps

Accessory A:

EMOM x 12

Alternating:

A: 6 No-Hip Pocket Muscle Snatch

B: 6 Behind the Neck Snatch Press

–Weight = Athlete’s Choice so long as bar speed remains constant.

Accessory B: Midline Conditioning

:15 Work, :30 Transition

6 Rounds

–Pallof Hold Left

–Plank Hold w/KBS

–Pallof Hold Right

–10 Rig Squats

Squat Snatch (5 x 2)

Record weight used for Squat Snatch doubles.

Pocket No Hip Muscle Snatch (6 x 6)

Record weight used for No Hip Muscle Snatch

Behind the neck Snatch Press (6 x 6)

Record weight used for BTN Snatch Press

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