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02-20-2019

South Slope CrossFit – American Heavy Athletics

Strongman

Strength A

AM Session:

Warm Up:

–Foam Roll Posterior, Quads

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: Carry + Press Conditioning

4 Rounds for Quality

50′ Sandbag Carry 200#

2 Sandbag Over Shoulder 200#

5 Log STO @ 165#

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, Suit Practice

Ea 1:30 x 8

x1 Rep @ 450

B: Push + Pull

6 Rounds for Quality

–8 Incline Dumbbell Extensions

–x2 Sets Max Consistent Strict Pull Ups

Incline Dumbbell Extensions (6 x 8)

Record DB weight for Incline DB Extensions

Strict Pull Up (6 x Varied)

Record Total Strict Pull Ups Accumulated

Weightlifting

Warm Up:

2 Rounds, Increasing intensity

150m Row

150m Ski

Crossover Symmetry Lat Warm Ups

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 Banded OVHS

–5 Pallof Press Each Side

–3 Knee Jumps

-Snatch Drill / Barbell Warm Up

—2×5 No Hip Pocket Muscle Snatch

—2×3, Loaded, Hip Pocket Muscle Snatch

A: Muscle Snatch, From Floor

Set Every 3:00 x 4 Rounds

—Goal= x 3 Reps @ 60%, all sets

-Jerk Drill / Barbell Warm Up:

—2×6 Empty Bar Split Press

—2×4 Empty Bar Drop Jerk

B: Squat Clean + Split Jerk, High Blocks

Set Every 5:00 x 5 Rounds

—Goal= x 2 Reps @ 75%, all sets

Muscle Snatch (4 x 3)

Record weight used in Muscle Snatch

Squat Clean + Split Jerk, High Blocks (5 x 2)

Record weight used in block clean and jerks.

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