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04-22-2019

South Slope CrossFit – American Heavy Athletics

Strongman

Single Session

Warm-Up:

–Foam Roll Posterior, Quads

–Barbell roll quads

2 Rounds:

10 Calorie Ski

10 Calorie Row

2 Rounds:

8 Frankie + Quad Pull

8 Banded Hip Pull Thru(Light)

2 Rounds:

-6 Reps Each, With Band

-Pull Apart

-P-Thru

-OHP

-Bear Hug

A: Safety Squat Bar, Bench, Set to just at parallel

Rest as needed

Goal = Collect 3 Sets of 8 @ 225

B: Push + Pull

Alternating 5 Rounds for Quality

–x8 Close Grip Bench Press (NTE 60% of 1RM bench)

–x10 Axle Bent Over Row (Light)

C: Midline / Accessory

4 Rounds for Quality

–10 GHD Sit Ups

–6 Banded Hip Pull Thru (Heavy)

–8-10 Log Curl to Press

Weightlifting

Warm Up:

30 Calorie Row (5 Down, 5 Up)

1 Round of:

–10 Barbell Hip Thrust

2 Rounds:

–5 Pallof Press Each Side

–2 Knee Jumps

2 Rounds Of:

–8 Sots Squat Lift, Alt Arms

–5 Crossover Symmetry Sweep

–5 Banded OVHS

Drill / Barbell Warm Up:

3 Complexes, adding weight

–x2 Sweep+ x2 Muscle Snatch

A: Squat Snatch, Pause Below the Knee

Set Every 4:00 x 3 Rounds

x2 Reps

Goal = 155 – 160 – 165

A2: Squat Snatch, No Pause

Set Every 4:00 x 3 Rounds

x2 Reps

Goal = 175 – 180 – 185

B: Back Squat

Set Every 4:00 x 4 Rounds

Goal = 285, all sets

**Load may increase after set two if reps are exceptionally strong

C: Accessory / Midline

4 Rounds for Quality

–6 No Hip Pocket Muscle Snatch

–4 Pallof Press + Twist (Left)

–6 Barbell Hip Thrust

–4 Pallof Press + Twist (Right)

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