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03-08-2019

South Slope CrossFit – American Heavy Athletics

Strongman

Strength A

AM Session:

LAX Biceps, Traps, Pecs

Warm Up:

2 Rounds Of:

200m Ski

200m Row

Seated PVC Trunk Twist

2 Rounds Of:

2 Inch Worms

8 Band Pass-Thru

8 Banded OHP

8 Band Pull Aparts

A: Seated Log Press, From Chest, Touch and Go

Set Every 3:00 x 6 Rounds

Goal = 4 Reps @ 155, all sets. May AMRAP final set if reps are strong.

B: Push Pull

For QUALITY

1-10

Dumbbell Renegade Row (Light, reps ea side)

Swiss Bar Flat Bench

***155#***

C: Crossover Symmetry

Seated Log Press, Chest, Touch and Go (6 x 4)

Record weight used for Seated Log Press Reps.

Strength B

PM Session:

Warm-Up:

–Foam Roll Posterior, Quads

2 Rounds, Increasing Intensity:

200m Row

10 Calorie Bike

2 Rounds:

8 Frankies

8+8 Banded Side Step, 8 Ea Stiff Leg + Bent Knee

5 Ea Side Pallof Press

A: Barbell Deadlift

Set Every 4:00 x 5 Rounds

Goal = 475 x 4 Reps, all sets

***Suited***

***May add up to four reps to final set if reps are strong***

C: Midline / Glutes

5 Rounds for Quality

–8 Russian Twists +30# WB

–8 Barbell Hip Thrusts

–8(ea) Box Step Ups (+65# DBS)

Deadlift (5 x 4)

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

–6 Banded OVHS

2 Rounds Of:

–5 Pallof Press Each Side

–3 Knee Jumps

Snatch Warm Up:

2 Sets of 3, Empty Bar

–Pocket Power Snatch

–Drop Snatch

–Pocket Squat Snatch

3 Complexes, From High Blocks 40-60%

Sweep + Power Snatch + OVHS + Squat Snatch

A: Squat Snatch, From High Blocks, Heavy Single

Set Every 3:00 x 7 Rounds

Reps = 3 – 2 – 2 – 1 – 1 – 1 – 1

Goal = Start @ 70% x 3 Reps, End with one rep @ 95%. Must successfully attempt 95% to increase to 1RM+

A2: Back-Off:

–Reduce to 70% of heaviest successful rep.

Every 1:30 x 6 Rounds

x1 Rep

Clean Warm Up:

2×3 Loaded pocket squat clean

2 Complexes, From High Blocks 50-60%

–x2 Sweep + x2 Squat Clean

B: Clean, From High Blocks, Heavy Single

Set Every 3:00 x 7 Rounds

Reps = 3 – 2 – 2 – 1 – 1 – 1 – 1

Goal = Start @ 70% x 3 Reps, End with one rep @ 95%. Must successfully attempt 95% to increase to 1RM+

B2: Back Off:

A2: Back-Off:

–Reduce to 70% of heaviest successful rep.

Every 1:30 x 6 Rounds

x1 Rep

Squat Snatch, From Blocks (1 x 1)

Record heaviest successful Squat Snatch from high blocks

Squat Clean, From Blocks (1 x 1)

Record heaviest successful Squat Clean from high blocks.

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