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03-27-2019

South Slope CrossFit – American Heavy Athletics

Weightlifting

Warm Up:

30 Calorie Row (5 Down, 5 Up)

Crossover Symmetry Warm Up Circuit

2 Rounds:

–6 Band P-Thru

–6 Band Pull Aparts

–8 Banded Straight + Bent Leg Side Steps

2 Rounds:

–5 Pallof Press Each Side

–3 Knee Jumps

Drill / Barbell Warm Up:

–2×8 Split Press

–5 Drop Jerk

–5 Thrusters @ 65+85

A: 2 Front Squat + 2 Split Jerk (From Rack)

Set Every 4:00 x 6 Rounds

**Set 1 @ 175, Set 2-3 @ 185#, increasing weight for final three sets if possible**

B: Accessory

6 Rounds for Quality

–6 Split Press (Increasing load from sets of 10 two weeks ago, alternate stances)

–10(Pump Town) Banded Lat Pull Down

–6 Barbell Hip Thrust

Front Squat + Split Jerk (6 x 2+2)

Record weight used for Front Squat + Split Jerk complex

Split Press (6 x 6)

Record weight used for barbell split press. (Jerk Stance)

Barbell Hip Thrusts (6 x 6)

Record weight used for Barbell Hip Thrust

Strongman

Strength A

Single 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 1:30 x 12 Rounds

x1 30# Bag Throw @ 10′. If reps are clean, increase throw distance.

B: Log Clean + Press Away

Set Every 5:00 x 4 Rounds

Goal = Accumulate 18+ Total Reps @ 205#

C: Accessory

5 Rounds for Quality

–8 Incline DB Tri-Extensions

–8 Barbell Hip Thrusts

–Max Consistent Neutral Grip Pull UP

C: Crossover Symmetry

Sandbag Throw (12 x 1)

Note in comments any misses during Sandbag Throw

Log Clean and Press Away (4 x Varied)

Record weight used for sets of log clean and press

Barbell Hip Thrusts (5 x 8)

Record weight used for Barbell Hip Thrust

Neutral Grip Strict Pull Ups (5 x Varied)

Record total neutral grip strict pull ups accumulated

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