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03-29-2019

South Slope CrossFit – American Heavy Athletics

Strongman

Friday, Single Session:

Warm-Up:

2 Rounds:

10 Cal 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: Swiss Bar Flat Bench Press, Heavy Single

Set Every 4:00 x 6+

Reps = 5-3-2-1-1-1 (Singles As needed)

Start @ 185, building to a heavy single

A2: Swiss Bar Flat Bench, Volume

**Reduce to 60% of today’s heaviest single, perform 3 sets of 5-6 reps. **

**Rest As Needed**

B: Deadlift 2.5″ Axle, Wagon Wheels

Set Every 4:00 x Varied

Goal = Start with 500 x 3 Reps, adding one rep until failure or unable to complete the work in 1 Minute.

C: Accessory / Midline

5 Rounds for Quality

–Lat Pull Down to Pump Town 10-12 Reps

–4 Pallof Press + Twist Away (Right)

–6 Barbell Hip Thrust

–4 Pallof Press + Twist Away (Left)

Swiss Bar Flat Bench, Heavy Single / 1RM (1 x 1)

Record heaviest successful rep.

Swiss Bar Flat Bench (3 x Varied)

Record weight used in Swiss Bar Flat Bench sets.

2.5″ Axle Deadlift, Wagon Wheels, REPS (Death By / Max Reps)

Record reps accumulated @ working weight.

Weightlifting

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 4:00 x 8 Rounds

**Start @ 165 x 1, increasing weight as technique allows**

**Goal = 4 reps @ or above 175#**

B: Drop Snatch

Set Every 4:00 x 4 Rounds

x3 Reps @ 70% of Today’s Heaviest Single Squat Snatch

C: Crossover Symmetry

Squat Snatch (4 x 1)

Drop Snatch (4 x 3)

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