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03-15-2019

South Slope CrossFit – American Heavy Athletics

Strongman

Strength A

Friday, Single Session:

Warm-Up:

2 Rounds:

100m Ski

10 Calorie Bike

2 Rounds:

–6 Band Pass Thru

–6 Band Pull Aparts

–6 Band OHP

2 Rounds:

–8 Frankie + Quad Pull

–5 Side Lying Leg Lift Each Side

–5 Glute Bridges

–5 Pallof Press Each Side

A: Log Clean + 2 Presses

Set Every 5:00 x 6 Rounds

Goal = All Sets @ 250#

**If reps are solid increase load for final two sets**

B: Deadlift 2.5″ Axle, Wagon Wheels

Set Every 5:00 x 5 Rounds

Goal = Accumulate 15+ Reps @ 550 over the course of the workout

C: Accessory

5 Rounds for Quality

— 8-10 GHD Sit Ups

— 8 Log Curl to Press

4 Rounds for Quality

— :30 Palof Hold + Twist Away

— 10 Barbell Hip Thrust (Light)

Log Clean + 2 Presses (6 x 1+2)

Record heaviest successful Log Clean + Double Press. Not in comments results of work sets.

2.5″ Axle Deadlift, Wagon Wheels, REPS (5x Varied)

Record reps accumulated @ working weight.

GHD Situps (5 x Varied)

Log Curl to Press (5 x 8)

Record weight used for work sets

Barbell Hip Thrusts (4 x 10)

Record weight used for Barbell Hip Thrust

Weightlifting

Warm Up:

2 Rounds:

8 Calorie Row

8 Calorie Bike

2 Rounds:

–3 Inch Worms

–6 Reverse Lunge

–6 Banded P-Thru

2 Rounds:

—8 Banded Side Steps Ea Side, Straight Leg, Bent Leg

—6 Band around knees rig squats

A: Back Squats

Set Every 6:00(Or as needed)

4 Sets of 4 Reps @ 90% of 1RM

B: Power Clean w/ Pause BTK + Push Press

Every 3:00 x 6 Rounds

2 Sets of:

1+1 Clean w/ Pause BTK + Push Press

**Goal = 125 for all sets**

C: Crossover Symmetry

Back Squat (4 x 4)

Power Clean w/ Pause BTK + Push Press (6 x 1+1, 1+1)

Record weight used for sets of Power Clean w/ Pause BTK + Push Press

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