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04-24-2019

South Slope CrossFit – American Heavy Athletics

Weightlifting

Warm Up:

30 Calorie Row (5 Down, 5 Up)

Crossover Symmetry Warm Up Circuit

2 Rounds, 6 Reps Each:

–Band P-Thru

–Band Pull Aparts

–Band Press

2 Rounds:

–5 Banded Pull Thru

–5 Pallof Press Each Side

–3 Knee Jumps

Drill / Barbell Warm Up:

–2×8 Split Press

–2×4 Drop Jerk

Warm up to 175 using 1+1 Pause, No Pause

A: Rack Jerk, Doubles

Set Every 4:00 x 6

Goal = x2 @ 195, all sets. Increasing in load for second three if reps are quality

B: Push + Pull + Accessory

4 Rounds for Quality

-5 Push Press @ 70%

-Strict Pull Ups x 2 Sets

-8 Back Rack Reverse Lunge

Split Jerk (Rack) (6 x 2)

Record weight used for Split Jerks

Push Press (4 x 5)

Strict Pull Up (4 x Varied)

Record Total Strict Pull Ups Accumulated

Back Rack Reverse Lunge (4 x 8)

Record weight used for sets of back rack lunge.

Strongman

Wednesday, 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: Deadlift 2.5″ Axle, Floor

Rest as needed

Goal = 4 Sets of 8 Reps @ 315

B: Push + Pull

4 Rounds for Quality

–x8 INCLINE Swiss bar bench press (Light, NTE 40% of bench)

–Max Consistent Neutral Grip Pull Ups (May do two sets for more volume)

2.5″ Axle Deadlift, Floor (4 x 8)

Record weight used for Axle Deadlifts from the floor.

Swiss Bar Incline Bench Press (4 x 8)

Record weight used for sets of Swiss Bar Incline press, touch and go.

Neutral Grip Strict Pull Ups (4 x 8 )

Record total neutral grip strict pull ups accumulated

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