Skip to content

02-25-2019

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: Log Viper Press + 2 Paused Dip Push Press

Set Every 3:00 x 5 Rounds

Goal = 175, all sets

B: Push Pull

6 Rounds for Quality

–6 Alt Arm Seated DB Press

–2 Sets of Strict Pull Ups (Goal 8-10 total)

C: Accessory

Crossover Symmetry

Log Viper Press + Paused Push Press (5 x 1+2)

Record weight used in Log Clean and Press Complex

Seated Dumbbell Press (6 x 6)

Record dumbbell weight

Strict Pull Ups (6 x Varied)

Record total 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

Every 5:00 x 5 Rounds

Goal = 285# x 4 Reps

B: 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 4)

Record weight used for Safety Squat Bar Back 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 Sets, 3 Reps Each, adding weight

–Pocket Muscle Snatch

–Drop Snatch

A: Squat Snatch

1 Pause Below the Knee + 1 Without Pause

Set Every 3:00 x 5 Rounds

Goal = 155 all sets

Drill / Barbell Warm Up:

3 Sets, 3 Reps Each, adding weight

–Split Press

–Drop Jerk

B: Rack Split Jerk

x2 Paused Dip + 1 No Pause

Set Every 3:00 x 4 Rounds

Goal = 175 all sets

C: Alternating Every 2:00 x 6 Rounds

–x2 Back Squat @ 80%

–x8 Each arm, alternating, DB press

–x Max Consistent Strict Pull Ups

D: Crossover Symmetry

Squat Snatch, Pause Below Knee (5 x 1+1)

Record weight used for pause+no pause sets.

Paused Rack Split Jerk (4 x 2+1)

Record weight used for pause+no pause Rack Jerks

Dumbbell Press (6 x 8)

Record DB weight used in press

Strict Pull Ups (6 x Varied)

Record total pull ups accumulated

Leave a Comment





Scroll To Top