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03-20-2019

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 5 Rounds

x2 @ 40# from 10′ Mark

***If able to perform sets 1-3 with no more than one miss, attempt last round @ 15+’ Distance***

B: Barbell Push Press

Set Every 3:00 x 5 Rounds

Reps: 5-5-3-3-2-2

Goal = Starting @ 185 build to a moderate set of two

B2: Push Press AMRAP

–Reduce to 70% of today’s heaviest double, perform x1 unbroken AMRAP set

C: Crossover Symmetry

Sandbag Throw (5 x 2)

Note in comments any misses during Sandbag Throw

Push Press (1 x 2)

Push Press (1 x AMRAP)

Strength B

PM 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 (Band around knees)

5 Pallof Press Each Side

A: Barbell Deadlift

Set Every 5:00 x 5 Rounds

Goal = Accumulate 15+ total reps @ 535#

**SUITED**

B: Push + Pull + Midline Accessory

6 Rounds for Quality

–6 Ea Arm Seated DB Press

–Max Consistent Neutral Grip Strict Pull Ups

–8 Barbell Hip Thrust

Deadlift (5 x Varied)

Seated DB Press (6 x 6 Each Arm)

Record weight used for sets of 6 Seated DB Presses

Barbell Hip Thrusts (6 x 8)

Record weight used for Barbell Hip Thrust

Weightlifting

Warm Up:

30 Calorie Row (5 Down, 5 Up)

1 Round of:

–4×8 Banded Side Step (2 Sets Stiff Leg, 2 Sets Bent Knee/Hip)

–10 Barbell Hip Thrust

2 Rounds:

–5 Pallof Press Each Side

–3 Knee Jumps

A: Back Squat

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

Set Every 6:00(Or Rest as Needed) x 3 Rounds

95% x 3 Reps

—Snatch Warm Up

2 Rounds Of:

–10 Sots Squat Lift, Alt Arms

–5 Crossover Symmetry Sweep

–5 Banded OVHS

Drill / Barbell Warm Up:

3 Complexes, adding weight

–x1 Sweep+ x2 Muscle Snatch

–3 OVHS

B: Muscle Snatch Complex

x3 Muscle Snatch + 5 OVHS

Every 3:00 x 5 Rounds

***Goal = 115 all sets. May increase load final set if all reps are clean***

C: Crossover Symmetry

Back Squat (3 x 3)

Muscle Snatch Complex (5 x 3+5)

Record weight used for:

x3 Muscle Snatch

++

x5 OVHS

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