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03-13-2019

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 KBS AM 53-70

A: Sandbag Throw

For Quality

Every 3:00 x 4 Rounds

x3 @ 30# from 15′ Mark

***If able to perform sets 1-3 with no more than one miss, attempt last round @ 20′ Distance***

B: Push + Pull

Every 2:00 x 6 Rounds

A: x6 Dumbbell Push Press

B: x2 Sets of Neutral Grip Strict Pull Ups

C: Crossover Symmetry

Sandbag Throw (4 x 3 @ 15’+15′)

Note in comments any misses during Sandbag Throw

Dumbbell Push Press (6 x 6)

Record weight used in sets of dumbbell push press.

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

6 Rounds

:30 Work Clock

Rest 4:00

@ 550#

***Perform against a 50+50′ course***

***Goal = Max Distance each round. Ideally x2 50 Lengths + Change Each Round (3 Picks)

B: Accessory

Alt EMOM x 24

:20 Work

:40 Rest

A: Pallof Ext (Left)

B: Plank Extensions

C: Pallof Ext (Right)

D: Banded Ankle Rotations

Metcon (Distance)

Yoke Carry, Distance

Record total distance(feet) covered over six rounds of Yoke Carry.

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 Complexes, adding weight

–x1 Sweep+ x2 Muscle Snatch

–3 OVHS

A: Muscle Snatch Complex

x3 Muscle Snatch + 5 OVHS

Every 3:00 x 5 Rounds

***Goal = 105 all sets. May increase load final set if all reps are clean***

B: Front Squat

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

Set Every 3:00 x 6 Rounds

80% x 2 Reps

C: Crossover Symmetry

Muscle Snatch Complex (5 x 3+5)

Record weight used for:

x3 Muscle Snatch

++

x5 OVHS

Front Squat (6 x 2)

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