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02-27-2019

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: Push-Pull-Breathe

6 Rounds for Quality

–6 Ea Arm Alternating Dumbbell Bench Press (Light to moderate)

–6 Swiss Bar Bent Over Row (Light to moderate)

–10 Calorie Assault Bike

C: Accessory

Crossover Symmetry

Incline Dumbbell Bench Press (6 x 6)

Record weight used for Incline Dumbbell Bench Press

Swiss Bar Bent Over Row (6 x 6)

Record weight used in Swiss Bar Bent Over Row

Strength B

PM Session

Warm-Up:

–Foam Roll Posterior, Quads

30 Calorie Row (5 Down, 5 Up)

2 Rounds:

2 Inch Worm

6 Table Top Extensions

8 Frankie + Quad Pull

5 Glute Bridges, Band Around Knees

2 Rounds:

5 KBS AM 50-70#

3 Stiff Leg Landing Box Jump (3 x45# Plates)

A: Sandbag Throw, 15′ Bar

For Quality

Every 4:00 x 4 Rounds

20-30-40 Series from 15 out

B: Accessory, Midline / Glute Conditioning

5 Rounds for Quality

–4 Ring T- Planks

–8 Each Direction Banded Side Steps, 8 Stiff Leg, 8 Bent Leg

–5 Each Side Pallof Press

–10 Calorie Ski

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: Snatch Complex

Set Every 4: 00 x 4 Rounds

–1 Muscle Snatch, Floor

–1 Muscle Snatch, BTK

–1 Power Snatch, Floor

–2 OVHS

*** NTE 60%***

***Drop bar between Muscle – Power**

B: Back Squat

**Perform 3 light warm up sets with band around knees***

Set Every 6:00 x 6 Rounds

80% x 6 Reps

C: Accessory

5 Rounds For Quality

–10 Steps DB Ovherhead Walking Lunge (DB Ea Hand)

–8/ea DB Renegade Row (x1 Push Up after every 2 rows)

Muscle snatch Complex (4 x 1+1+1+2)

Record weight used for complex of:

–Muscle, Floor

–Muscle, BTK

–Power, Floor

–2 OVHS

Back Squat (6 x 6)

Double Dumbbell Overhead Lunge (5 x 10 Steps)

Record weight used for DB Overhead Walking Lunge (1 Ea Hand)

Renegade Row (5 x 8)

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