FOREST TEAM FITNESS LEAGUE PHOTOS

CROSSFIT:

3 rounds, each round for time, of:
10 Ground To Overheads
Rest 1 min between each round.

Barbell Cycling:
Rx: Round 1: 185/135 lbs Round 2: 155/105 lbs Round 3: 135/95 lbs
Competition: Round 1: 165/110 lbs Round 2: 135/95 lbs Round 3: 115/75 lbs
Performance: Round 1: 115-135/75-95 lbs Round 2: 95-115/65-75 lbs Round 3: 75-95/55-65 lbs
Fitness: Find your weight. Singles OK only for round 1. Round 3 weight should be UB.

6 rounds, each round for time, of:
40 Double Unders (Unbroken)s
20 Wall Balls, 30/20 lbs
10 Chest-to-bar Pull-ups
Rest 1 min between each round.

Note results as follows: 1:18 + 1:16 + 1:20 + 1:22 + 1:43 (tripped rope) + 1:21 = 8:20 total

Rx: 40 Unbroken Double-Unders 20 Wall Ball Shots (25-30/20 lb) 10 Chest-to-Bar Pull-Ups
Competition: 25 Unbroken Double-Unders or 40 DUA 20 Wall Ball Shots (20/14 lb) 10 Chest-to-Bar Pull-Ups (Band) or Pull-ups (No Band)
Performance: 40 Double-Unders Attempts or 40 UB singles or 80 singles 20 Wall Ball Shots (14/10 lb) - 9ft OK 10 Banded Pull-Ups or Ring Rows
Fitness: 30 Unbroken Singles or 60 singles 20 Wall Ball Shots (10/6 lb) - 9ft OK 10 Ring Rows

BARBELL AND OLY CLUB:

Starting Strength:

Back Squat 3x5
Same weight across - 5 lbs heavier than last time

Shoulder Press 3x5
Same weight all 3 sets - 2.5 lbs heavier than last time

Strength Bias:

Pause Back/Front Squat 1x3 at 70% 1RM
Pause Back/Front Squat 1x3 at 70% 1RM
Pause Back/Front Squat 1x3 at 70% 1RM
Pause Back/Front Squat 1x3 at 70% 1RM
Pause Back/Front Squat 1x3 at 75% 1RM
Rest as needed between sets.

Use a 3 second descent, 2 second pause, and fast ascent on each rep. Avoid bouncing while in the bottom position. Keep shoulders up on ascent. % Each set are 68%, 70%, 70%, 70%, 73% For warm-up: 8@BAR, 6@30%, 3@40%, 3@60%

Every 2 mins for 10 mins.
3 Speed Deadlifts, 60% 1RM
Quick reset each rep

Optional accessory work:
Glute-ham raise 8-8-8

Maintenance Bias:

Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep @ 85-90%
Strict Handstand Push-Ups to Deficit x 4 reps

Make the deficit challenging, but I still want you completing the four reps each of the six sets.

Every minute, on the minute, for 12 minutes:
Hang Clean + Jerk @ 80-85%