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02-13-2019

South Slope CrossFit – American Heavy Athletics

Strongman

CONDITIONING

AM Session:

Warm Up:

–Foam Roll Posterior, Quads

30 Calorie Row (5 Down, 5 Up)

2 Rounds:

8 Frankie + Quad Pull

5 Side Lying Leg Lift Each Side

5 Glute Bridges

5 Pallof Press Each Side

A: Sandbag Carry + Sled Drag

Alternating Every 2:00 x 8 Rounds

–75′ Sandbag Carry 200#

–75′ Sled Drag + 5 Plates

Record average time for each movement.

Metcon (Time)

Record average time to complete 75′ Sandbag Carry @ 200#

Metcon (Time)

Record average time to complete 75′ Sled Drag, +5 Plates. Note if weight changes.

Strength A

PM 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 Banded Side Steps Both Straight Leg + Bent Leg

–6 DB Thrusters 35-50

A: Log Clean + Press

Set Every 4:00

—235# Log

—Start @ 3 Presses, adding a rep each set until work cannot be completed in 1 Minute. Sets do not have to be unbroken.

B: Sandbag Throw

Warm Up: 2 x 2 Sets of 30# to max height against wall

Work Sets:

14′ Throw Over Cable

2 Reps @ 40# Every 3:00 x 5 Rounds

C: Log Thruster

Set Every 2:00 x 6 Rounds

–5 Reps, Start with Empty Log, Adding Weight if Possible

D: Midline

5 Rounds for Quality

–10-12 GHD Sit Ups

–:20 Pallof Left

–:20 Pallof Right

E: Crossover Symmetry

Log Clean and Press (Varied)

Record total reps accumulated in 235# Log Clean and Press

Sandbag Throw (5 x 2)

Note in comments any misses during Sandbag Throw

Log Thruster (1 x 5)

Record heaviest weight used in set of five Log Thruster

Weightlifting

Warm Up:

30 Calorie Row (5 Down, 5 Up)

Crossover Symmetry Warm Up Circuit

1 Round of:

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

2 Rounds Of:

–8 Banded Pass-Thru

–8 Banded OHP

2 Rounds Of:

–5 Pallof Press Each Side

–3 Knee Jumps

Drill / Barbell Warm Up:

—2×6 Empty Bar Split Press

—2×4 Empty Bar Drop Jerk

–x 3 Complexes 40-60%

–Sweep to Knee + Power Clean + 2 Paused Split Jerks

A: Power Clean + Split Jerk

Set Every 3:00 x 7 Rounds

Goal = Start with 2 Reps @ 175, build to four sets @ or above 205 x 2

(Ideally perform front squats in the AM)

B: Front Squat

Every 4:00 x 6 Rounds

80% x 2 Reps

***Do not increase load***

(Only to be performed if FS assignment is done in AM)

C: Clean Sweep to Knee + Sweep

Set Every 2:00 x 6 Rounds

–x2 Sweep to Knee + x2 Full Sweep + Extension

Goal = All sets @ or above 100%

D: Dumbbell Homework

Every 2:00 x 8 Rounds

–x6 Alt. Arm DB Thruster @ 50# (Only one arm presses at a time. The opposing DB stays in the front rack position. Each Press = 1 Rep. Left+Right = 2)

EMOM x 10

–x6 Total (3 Row Ea arm, 6 Push ups a set) Dumbbell Renegade Row 35# Ea Hand (With pushup every rep)

E: Crossover Symmetry, Strength

Power Clean + Split Jerk (1 x 2)

Record heaviest double Power Clean and Split Jerk set. Note in comments weight of previous working sets.

Front Squat (6 x 2)

Clean Sweep Complex (6 x 2+2)

Record weight used for Sweep to Knee + Sweep + Extension Complex

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