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02-18-2019

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: Swiss Bar Flat Bench, Touch and Go

Set Every 4:00 x 5 Rounds

x8 Reps

Goal = 60% of 1RM Bench

B: Push Pull

Alternating Every 2:00 x 10 Rounds

A: 8 Ea Dumbbell Renegade Row

B: 8 Ea Kneeling Dumbbell Press, Alt Arms

C: Accessory

Crossover Symmetry

Swiss Bar Flat Bench (5 x 8)

Record weight used in Swiss Bar Flat Bench sets.

Renegade Row (5 x 8)

Kneeling Dumbbell Press

Record weight used for DB Kneeling OHP

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

Every 5:00 x 5 Rounds

Goal = 250# x 6 Reps

B: Push + Pull Conditioning

EMOM x 12

:20 Work Clock

—Alternating: KBS 108

—Ring Push Ups

C: Accessory, Midline Conditioning

:20 Work, :40 Rest

6 Rounds

–GHD Sit Ups

–Pallof Left

–Pallof Right

–GHD Reverse Leg Raises (Rev. Hyper style)

Safety Bar Squat (No bench) (5 x 6)

Record weight used for Safety Squat Bar Back Squat

Kettlebell Swing, American 108# (6 x Varied)

Record total KBS accumulated

Ring Push Ups (6 x Varied)

Record total Ring Push Ups accumulated.

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%

From Blocks

x2 Sweep + x1 Power Snatch +x2 OVHS

A: Squat Snatch, From Blocks

Set Every 4:00 x 5 Rounds

70% x 4 Reps

A2: Snatch Sweep

Ea 3:00 x 4 Rounds

x3 Sweep to Knee + x2 Full Sweep

90% of 1RM

B: Back Squat:

Set Every 4:00 x 6 Rounds

80% x 2 Reps

C: Accessory, Midline Conditioning

:20 Work, :40 Rest

6 Rounds

–GHD Sit Ups

–Pallof Left

–Pallof Right

–GHD Reverse Leg Raises (Rev. Hyper style)

Squat Snatch, From Blocks (5 x 4)

Record weight used for Squat Snatch from blocks.

Snatch Sweep Complex (4 x 3+2)

Record weight used for 3 Sweep to Knee + 2 Full Sweeps

Back Squat (6 x 2)

Record weight used for back squat.

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