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South Slope CrossFit – American Heavy Athletics


Strength A

Single Session:

Warm Up:

5 Minute Foam/LAX Roll

2 Rounds:

8 Calorie Each




2 Rounds:

–8 Band Pass Thru

–8 Band Pull Aparts

–8 Band OHP

A: Seated Log Press, Bottoms Up (No Back Support)

Set Every 4:00 x 4 Rounds

Goal = Accumulate 12+ Total Reps @ 165#

Pre-Yoke Warm 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

B: Yoke Carry

8 Rounds

50′ Carry

Resting 4-5 Minutes Between Carries

Goal = first four @ 700# for maximum consistency, then, increase load each round for remaining carries

C: Accessory / Mid Line

5 Rounds for Quality

–6-8 Ring T-Push Ups

–8 Ea Arm DB Curl, Neutral to Supinated

3 Rounds for Quality

–4 Pallof Press + Twist (Right)

–Banded Press Downs to Pump Town

–10 No Weight, Glute bridge from bench, band around knees

–4 Pallof Press + Twist (Left)

Seated Log Press, Bottoms Up (4 x Varied)

Record weight + reps in Seated Log Press, Bottoms up.

**Performed without back support**

Yoke Carry (1 x 50′)

Record Heaviest 50′ Yoke Carry
Note in comments the average time of the 700# carries


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)

–10 Empty Bar Hip Thrusts

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

Warm Up Complex:

–2 Sets, 50-60%

–Power Snatch, Pause BTK, +2 OVHS

A: Squat Snatch, From Floor

Set Every 3:00 x 5

Goal = x2 Reps @ 160#. May increase weight after set three if reps are solid

Clean and Jerk Warm Up:

1 Set Each, Empty Bar

—5 Split Press

—5 Drop Jerk

Warm Up Complex:

—2 Sets 60-70%

–Power Clean + Front Squat + 2 Paused Dip Jerk

B: Clean and Jerk, From Blocks

Every 4:00 x 5 Rounds

–x2 Reps @ 180#

**Weight may increase for final two sets if reps are solid**

B2: Squat Clean, From Blocks

Every 4:00 x 3 Rounds

–x2 Reps @ 190#(Or attempting to maintain the same clean weight as the last two C+J sets**

C: Accessory / Midline

4 Rounds for Quality:

–8 Barbell Hip Thrusts

–x2 Sets Max Consistent Strict Pull Ups

4 Rounds for Quality:

–8 Ea Arm DB Split Press (Alternate stance side in the same manner as the BB split press)

–5 Pallof Press + Twist Away (Right)

–10+(Pump town) Seated Banded Lat Pull Down

–5 Pallof Press + Twist Away (Left)

Squat Snatch (5 x 2)

Squat Clean, From Blocks (3 x 2)

Record weight used in sets of Squat Clean from Blocks

Squat Clean + Split Jerk, High Blocks (5 x 2)

Record weight used in block clean and jerks.

Barbell Hip Thrusts (4 x 8)

Record weight used for Barbell Hip Thrust

Strict Pull Up (4 x Varied)

Record Total Strict Pull Ups Accumulated

Dumbbell Split Press (4 x 8)

Record weight used for sets of Dumbbell Split Press

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