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03-06-2019

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 Banded Side Steps Both Straight Leg + Bent Leg

–6 DB Thrusters 35-50

A: Log Viper Press

Every 4:00 x 5 Rounds

x3 Viper Press @ 165

***If able to remain touch and go, weight may increase for rounds 4-5***

B: Push + Pull

6 Rounds for Quality

–6 DB Incline Tricep Extensions

–Max Consistent Unbroken Neutral/Swiss grip pull ups.

C: Crossover Symmetry

Log Viper Press (5 x 3)

Record weight used for Log Viper Press

Incline Dumbbell Extensions (6 x 6)

Record DB weight for Incline DB Extensions

Neutral Grip Strict Pull Ups (6 x Varied)

Record total neutral grip strict pull ups accumulated

Strength B

AM Session:

Warm Up:

–Foam Roll Posterior, Quads

30 Calorie Row (5 Down, 5 Up)

2 Rounds:

8 Frankie + Quad Pull

5 Side Lying Leg Lift Each Side

5 Glute Bridges

5 Pallof Press Each Side

A: Yoke Carry

5 Rounds

Every 4:00

@ 500#

30+30+30′ Carries

***Goal = speed / pick turn around time***

B: Midline

5 Rounds for Quality

–10-12 GHD Sit Ups

–10 Reverse Leg Lifts

–:20 Pallof Left

–:20 Pallof Right

Metcon (Time)

Yoke Carry

**Record fastest set of 30+30+30**

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

2 Rounds Of:

–5 Pallof Press Each Side

–3 Knee Jumps

Drill / Barbell Warm Up:

—2×6 Empty Bar Split Press

—2×4 Empty Bar Drop Jerk

–x 3 Complexes 40-60%

–Sweep to Knee + Power Clean + 2 Paused Split Jerks

A: Power Clean + x2 Paused Dip Split Jerk + 1 No Pause Split Jerk

Set Every 3:00 x 5 Rounds

Goal = 165 for all sets. Load may increase for final two sets if reps are quality.

B: Front Squat

Every 3:00 x 6 Rounds

80% x 2 Reps

***Do not increase load***

C: Push Press (Rack)

Set Every 3:00 x 5 Sets

x3 Reps

***Goal, start @ 125, increasing load each set***

D: Push + Pull

4 Rounds for Quality

–x10ea Kneeling DB Press (Light)

–x2 Sets strict pull up

E: Crossover Symmetry, Strength

Push Press (1 x 3)

Power Clean + 2 Pause Jerk + 1 No Pause Jerk (5 x 1+2+1)

Record weight used in Clean and Jerk Complex.

Front Squat (6 x 2)

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