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02-15-2019

South Slope CrossFit – American Heavy Athletics

Strongman

Strength A

AM Session:

LAX Biceps, Traps, Pecs

Warm Up:

2 Rounds Of:

200m Ski

200m Row

Seated PVC Trunk Twist

2 Rounds Of:

2 Inch Worms

8 Band Pass-Thru

8 Banded OHP

8 Band Pull Aparts

A: Seated Log Press, From Chest, Touch and Go

Set Every 3:00 x 6 Rounds

Goal = x 2 Reps @ 170#, All Sets

***Load may increase for final two sets***

A2: Seated Log Press, From Chest, Touch and Go

1 Minute AMRAP @ 135#

B: Push Pull

5 Rounds For Quality Of

–6 Ea/ Circus DB Bench Press

–5-8 Strict Pull Ups

***Record weight used in Circus DB. Volume increase over last week = +10 reps.***

***Record total strict pull ups***

C: Crossover Symmetry

Seated Log Press (6 x 2)

Record weight used for six sets of two reps.

Seated Log Press AMRAP (1 x AMRAP)

Record total reps accumulated in one minute AMRAP.

Single Arm Circus Dumbbell Bench (5 x 12 (6Ea))

Record weight used for Circus DB Bench Press

Strict Pull Ups (6 x Varied)

Record total strict pull ups accumulated.

Strength B

PM Session:

Warm-Up:

–Foam Roll Posterior, Quads

2 Rounds, Increasing Intensity:

200m Row

10 Calorie Bike

2 Rounds:

8+8 Banded Side Step, 8 Ea Stiff Leg + Bent Knee

Banded Ankle Rotations

5 Ea Side Pallof Press

A: Barbell Deadlift

Set Every 4:00 x 6 Rounds

Goal = 535 x 2 Reps, all sets

B: Yoke Carry

Yoke Carry @ 700#

**Beginning with 20′, adding 20′ each round until carry cannot be completed within 1:00 of work**

**Rest 4 minutes between carries**

C: Accessory

5 Rounds for Quality

–8 Ea Arm KB Bottoms Up Press

–8 Ea Leg 20″ Box Step Up

***DB EA Hand, minimum 60#***

D: Midline Conditioning

:20 Work, :30 Transition

5 Rounds

–Pallof Hold Left

–Plank Hold

–Pallof Hold Right

–Hollow Rock Hold w/ KBs

Barbell Deadlift (6 x 2)

Record weight used for 6 x 2 barbell deadlift

Metcon (Distance)

Yoke Carry

Record total distance accumulated during Yoke Carry assignment.

EG: 4 Rounds = 220′

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

–6 Banded OVHS

2 Rounds Of:

–5 Pallof Press Each Side

–3 Knee Jumps

Snatch Warm Up:

2 Sets of 3, Empty Bar

–Pocket Power Snatch

–Drop Snatch

–Pocket Squat Snatch

3 Complexes, From High Blocks 40-60%

x2 Sweep + Power Snatch + OVHS + Squat Snatch

A: Squat Snatch, From High Blocks, Heavy Single

Set Every 3:00 x 6 Rounds

Reps = 3 – 2 – 2 – 1 – 1 – 1

Goal = Start @ 70% x 4 Reps, End with one rep @ 95%. Must successfully attempt 95% to increase to 1RM+

A2: Back-Off:

–Reduce to 70% of today’s heaviest single, perform 3 sets of 2 for quality.

Clean Warm Up:

2×3 Loaded pocket squat clean

2 Complexes, From High Blocks 50-60%

–x2 Sweep + x2 Squat Clean

B: Clean, From High Blocks, Heavy Single

Set Every 3:00 x 6 Rounds

Reps = 3 – 2 – 2 – 1 – 1 – 1

Goal = Start @ 70% x 3 Reps, End with one rep @ 95%. Must successfully attempt 95% to increase to 1RM+

B2: Back Off:

–Reduce to 70% of today’s heaviest single, perform 3 sets of 2 for quality.

C: Back Squat

Set Every 5:00 x 6 Rounds

80% x 5 Reps

D: Accessory / Mid Line

4 Rounds for Quality

—8 Double KB High Pull

—8 Each Arm DB Kneeling Press

—:20 Ea Side Pallof

Squat Snatch, From Blocks (1 x 1)

Record heaviest successful Squat Snatch from high blocks

Squat Clean, From Blocks (1 x 1)

Record heaviest successful Squat Clean from high blocks.

Back Squat (6 x 5)

Record weight used for 6 sets of 5 reps.

Note in comments how challenging reps were to complete.

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