3 rounds:
No rest between exercises.
Hammer Strength Chest Press (180) 10/10/10
Tempo Nautilus Lateral Raise (100) 8/8/8 (:05/:05)
Cybex Seated Dip (100) 12/12/12
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
Hammer Strength High Row (270) 10/10/10
Tempo Nautilus Nautilus Rowing Torso (50) 8/8/8 (:05/:05)
Hammer Strength Low Row (180) 10/10/10
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
Hammer Strength Front Military Press (140) 10/10/8
Tempo Polaris Pec Deck 8/8/6 (:05/:05)
Hammer Strength Decline Press (180) 10/10/10
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
Hammer Strength Front Pulldown (180) 10/10/10
Tempo Hammer Strength Pullover (180) 6/6/6
Cable Seated Row (135) 12/10/10
(alternate rounds with a partner)
Zottman Curl
3x8 (35)
(rest :30)
Hammer Strength Preacher Curl
(55) 10/8/6
(rest :30 between sets)
Single-Arm Nautilus Multi-Biceps
(100) 10/8/6
(rest while other arm works)
Hammer Strength Standing Shrug
(180) 15/12/9/6/3
(rest :10 between rounds)
__________________________________
Sleds
20yd Sled Push Shuttle 225lbs
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
(200m recovery jog)
40yd Sled Push Shuttle 180lbs
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
(alternate shuttles with a partner)
(200m recovery jog)
40yd Sled Push Shuttle 135lbs
60yd Sled Push Shuttle
40yd Sled Push Shuttle
60yd Sled Push Shuttle
40yd Sled Push Shuttle
(alternate shuttles with a partner)
(200m recovery jog)
60yd Sled Push Shuttle 90lbs
40yd Sled Push Shuttle
60yd Sled Push Shuttle
40yd Sled Push Shuttle
60yd Sled Push Shuttle
(alternate shuttles with a partner)
Bench Press
5x5 (255)
(rest 2:00 between sets)
Hammer Strength Chest Press
5x10 (180)
(alternate sets with a partner)
Hammer Strength Front Military Press
6x6 (140)
(alternate sets with a partner)
Polaris Pec Deck
5x10 (70)
(alternate sets with a partner)
Nautilus Lateral Raise
5x10 (110)
(alternate sets with a partner)
3 rounds:
No rest between exercises.
6 EZ-Bar Incline French Press (115)
6 EZ-Bar Standing Curl (115)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Cable Triceps Pushdown (50)
12 Reverse Grip Preacher Curl (50)
(alternate rounds with a partner)
12-10-8
Single-Arm Nautilus Multi-Biceps (100)
Single-Arm Nautilus Multi-Triceps (100)
(rest while other arm works)
4 rounds:
12 Nautilus BTN Pulldown (100)
12 Nautilus Shoulder Press (120)
(rest 1:00 between rounds)
2 rounds:
10 Nautilus Compound Row (200)
10 Nautilus Plate Load Pullover (150)
4 Nautilus Multi-Exercise Eccentric Chin-up (50) (:08)
(rest 1:30 between rounds)
2 rounds:
12 Maxicam Close Grip Chest Press (120)
10 Nautilus Slow Mo Triceps Extension (60)
4 Nautilus Multi-Exercise Eccentric Dip (50) (:08)
(rest 1:30 between rounds)
Nautilus Slow Mo Curl (:05/:05)
(50) 10/8/6
(rest 1:00 between sets)
Band Pull Apart
(red) 100
Band Triceps Pushdown
(red) 100
Weighted Pyramid (56reps)
2-3-4-3-2
Weighted Pull-up 25lbs
Weighted Dip 25lbs
(rest while partner works)
Weighted Chin-up 25lbs
Weighted Dip 25lbs
(rest while partner works)
Weighted Commando Pull-up Rt 25lbs
Weighted Dip 25lbs
(rest while partner works)
Weighted Commando Pull-up Lt 25lbs
Weighted Dip 25lbs
(rest while partner works)
Pyramid (56reps)
2-3-4-3-2
Pull-up
Dip
(rest while partner works)
Chin-up
Dip
(rest while partner works)
Commando Pull-up Rt
Dip
(rest while partner works)
Commando Pull-up Lt
Dip
(rest while partner works)
________________________
10-10-8-8-6-6
Hammer Strength Chest Press (180)
Hammer Strength Preacher Curl (70)
(rest 1:00 between rounds)
3 rounds:
12 Nautilus Lateral Raise (110)
8 Hammer Strength Shoulder Press (140)
12 Cable Triceps Pushdown (50)
(rest 1:00 between rounds)
15-12-9
Nautilus Rowing Torso (60)
Cable Face Pull (25)
(rest 1:00 between rounds)
Single-Arm Hammer Strength Front Pulldown
3x8 (230)
(alternate with a partner)
Bench Press
6x6 (245)
(rest 1:00 between sets)
Single-Arm Hammer Strength DY Row
3x8 (230)
(alternate with a partner)
Hammer Strength Chest Press
6x6 (180)
(rest 1:00 between sets)
Single-Arm Hammer Strength Low Row
3x8 (230)
(alternate with a partner)
_________________________
Nautilus Lateral Raise
3x15 (100)
(alternate with a partner)
Polaris Pec Deck
3x15 (70)
(alternate with a partner)
Nautilus Rowing Torso
3x15 (60)
(alternate with a partner)
__________________________
2 rounds:
21's Triceps (65)
(rest while partner works)
21's Biceps (65)
(rest while partner works)
__________________________
Single-Arm Nautilus Lateral Raise
3x10 (110)
(rest while other arm works)
Hammer Strength Standing Shrug
6x10 (180)
(rest :10 between sets)
4 rounds:
8 Hammer Strength Chest Press (180-230-230-180)
8 Single-Arm Hammer Strength DY Row (180-230-230-180)
(rest 1:30 between rounds)
2 rounds:
8 Hammer Strength Front Military Press (140)
8 Polaris Pec Deck (80)
8 Hammer Strength Decline Press (180)
(rest 1:00 between rounds)
2 rounds:
8 Hammer Strength High Row (270)
10 Nautilus Rowing Torso (60)
8 Hammer Strength Low Row (180)
(rest 1:00 between rounds)
2 rounds:
10 Front Plate Raise (45)
8 Hammer Strength Shoulder Press (140)
8 Hammer Strength Standing Shrug (270)
(rest 1:00 between rounds)
2 rounds:
8 EZ Bar Incline French Press (105)
8 EZ Bar Curl (105)
(rest 1:30 between rounds)
2 rounds:
12 Single-Arm Nautilus Multi-Biceps (100)
10 Single-Arm Nautilus Multi-Triceps (100)
30 Hammer Strength Gripper (90)
(rest 1:00 between rounds)
3 rounds:
10 Single-Arm Cybex Seated Curl (30-30-20)
(rest while other arm works)
Nautilus Plate Load Pullover
8x(120-140-160-180) 6x(200)
Barbell Shoulder Press
5x(95-115-135-155) 3x(175)
Single-Arm Hammer Strength Low Row
8x(140-180-230-270)
Incline French Press
3x8 (85)
Nautilus Compound Row
8x (160-180-200-220-240)
2 rounds:
10 Nautilus Slow Mo Triceps Extension (:05/:05) (50)
10 Nautilus Slow Mo Biceps Curl (:05/:05) (50)
(no rest between rounds)
10 rounds: (120reps)
3 Pull-up
(rest while partner works)
3 Chin-up
(rest while partner works)
3 Commando Pull-up Rt
(rest while partner works)
3 Commando Pull-up Lt
(rest while partner works)
10 rounds:(120reps)
12 Bar Dip
(rest while partner works)
Power Snatch
6x1 (135) (every :10)
(1:00 for weight change)
6x1 (155) (every :20)
(1:00 for weight change)
12x1 (175) (every :30)
Power Clean
6x1 (185) (every :10)
(1:00 for weight change)
6x1 (205) (every :20)
(1:00 for weight change)
12x1 (225) (every :30)
Back Squat
6x1 (225) (every :10)
(1:00 for weight change)
6x1 (275) (every :20)
(1:00 for weight change)
6x1 (315) (every :30)
Hammer Strength Standing Shrug
8x8 (270) (rest :20 between sets)
Hammer Strength Front Military Press
8x (90-110-130-140-150)
Hammer Strength Front Pulldown
8x (140-160-180-200-220)
Hammer Strength Chest Press
8x (90-110-130-150-170)
MAG Bar Cable Row
8x (90-115-140-165-190)
Hammer Strength Decline Press
8x (140-160-180-200-220)
Hammer Strength Low Row
8x (140-160-180-200-220)
2 rounds:
21's EZ Bar Triceps (85) (lying French press-skull crusher-chest press)
(rest while partner works)
21' EZ Bar Biceps Curls (85) (bottom half-top half-full range)
(rest while partner works)
3 rounds:
No rest between exercises.
15 Nautilus Rowing Torso (60)
10 Single-Arm Nautilus Multi-Biceps (100)
10 Single-Arm Nautilus Multi-Triceps (100)
(no rest between rounds)
______________________________
Sleds
5x 20yd Shuttle (180)
(alternate shuttles with partner)
60yd Farmers Walk (70)
4x 40yd Shuttle (135)
(alternate shuttles with partner)
60yd Farmers Walk (70)
3x 60yd Shuttle (90)
(alternate shuttles with partner)
60yd Farmers Walk (70)
Bench Press
8x8 (225) (missed last rep)
(rest 1:30 between sets)
Single-Arm Hammer Strength DY Row
8x (140-180-230-270)
(rest 1:00 between sets)
Single-Arm Hammer Strength High Row
8x (180-230-270-320)
(rest 1:00 between sets)
3 rounds:
No rest between exercises.
Nautilus Rowing Torso (60)15/12/9
Hammer Strength Low Row (180) 12/9/6
Hammer Strength Standing Shrug (270)9/9/9
(rest :45 between rounds)
3 rounds:
No rest between exercises.
Incline French Press (95)10/8/6
Barbell Curl (95)6/6/6
(rest 1:00 between sets)
4 rounds:
No rest between exercises.
Cable Triceps Pushdown (50)12 (60)10 (70)8/6
Single-Arm Cybex Seated Curl (20)12 (30)10 (40)8/6
(rest :45 between rounds)
Nautilus Plate Loaded Pullover
8x (100-110-120-130-140-150-160)
(rest 1:00 between sets)
4 rounds:
No rest between exercises.
Incline French Press (65)10 (75)10 (85)10 (95)10
Nautilus Multi-Exercise Eccentric Dip (:08) (50)4 (60)4 (70)3 (80)3
(rest 1:30 between rounds)
4 rounds:
No rest between exercises.
Nautilus Compound Row (160)10 (180)10 (200)10 (220)10
Nautilus Multi-Exercise Eccentric Chin-up (:08) (50)3/3/3/3
(rest 1:30 between rounds)
2 rounds:
No rest between exercises.
20 Nautilus Shoulder Press (120)
20 Nautilus BTN Pulldown (90)
(rest 1:30 between rounds)
2 rounds:
No rest between exercises.
Slow Mo Nautilus Triceps Extension (60)8/8
Slow Mo Nautilus Biceps Curl (60)6 (50)6
(rest 1:00 between rounds)
Band Pull Apart
(red) 100
Band Triceps Pushdown
(red) 100
Bromageddon Partner Competition
Hosted by East Valley CrossFit
Partner: Jimmy Ericsson
Saturday, 11/10/18
Floater Workout
AMRAP 3:00
400m Assault Air Runner
Row for Calories with remaining time (23)
Workout 1
AMRAP 7:00
5 Clean (185)
4 Clean (205)
3 Clean (225)
2 Clean (245)
Max Cleans (265) (19reps)
(both athletes complete reps)
(rest 3:00)
Workout 2
AMRAP 7:00
3-6-9-12-15....
Wall Ball Shot (30)
Chest to Bar Pull-up
(alternate rounds with a partner)
Workout 3
For time: (9:00 cap)
90 Single-Arm Dumbbell Snatch (50)
60 Burpee Box Jump
30 Dumbbell Step Over (50)
(share work anyhow)
3 rounds:
No rest between exercises:
Cable Long Row (140) 12/10/10
Nautilus Rowing Torso (50) 15/12/12
T-Bar Row (115) 8/8/8
(alternate rounds with a partner)
3 rounds:
No rest between exercises:
Hammer Strength Chest Press (140) 10/10/8
Polaris Pec Deck (70) 12/10/10
Cybex Seated Dip (100) 10/8/8
(alternate rounds with a partner)
3 rounds:
Hammer Strength Low Row (180)
Hammer Strength Pullover (180) 12/10/10
Hammer Strength High Row (180) 10/10/10
(alternate rounds with a partner)
3 rounds:
No rest between exercises:
Hammer Strength Front Military Press (140) 8/8/8
Dumbbell Lateral Raise (20) 12/12/10
Hammer Strength Shoulder Press (140) 8/8/4
(alternate rounds with a partner)
Single-Arm Cybex Seated Curl (30) 12/10/8
(rest 2:00)
Single-Arm Cybex Seated Curl (30) 10/8/6
(rest while other arm works)
Leaning French Press (bwt) 12/10/8
(rest 2:00)
Leaning French Press (bwt) 10/8/6
(rest :20 between sets)
_______________________________________________________
3 rounds:
20yd Sled Push Shuttle (180)
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
*follow each round with 300m recovery row
(alternate shuttles with a partner)
8 rounds:
No rest between exercises.
Bench Press (225) 8/8/8/8/6/6/5
Strict Chin-up 8/8/8/8/8/8/8/8
(rest 1:30-2:30 between sets)
3 rounds:
8 Cable Triceps Pushdown (rope) (40)
8 Incline Dumbbell Curl (35)
(rest 1:30 between rounds)
3 rounds:
6 Incline French Press (95)
6 Barbell Curl (95)
(rest 1:30 between rounds)
2 rounds:
21's Triceps (75)
(rest while partner works)
21's Triceps (75)
(rest while partner works)
12 Single-Arm Nautilus Multi-Biceps (100)
12 Single-Arm Nautilus Multi-Ticeps (100)
Dawn of the Deadlift
Partner Competition (male/female)
2nd Place Mastres Division
Hosted by CF Infernal
Workout 1
For time: (12:18)
40cal Row (male)
30cal Assault Bike (female)
21-15-9
Partner Deadlift (290)
Bar Facing Burpee
40cal Assault Bike (male)
30cal Row (female)
Workout 2
AMRAP 9:00 (2rds+5reps)
25 Synchro Wall Ball Shot 20/14
8 Hang Power Clean 135/95
8 Shoulder to Overhead 135/95
8 Hang Power Clean 135/95
8 Shoulder to Overhead 135/95
Floater Workout
For reps + cals: (50)
1:00 Ski Erg
1:00 Back Squat (185)
1:00 Sandbag over the shoulder (100)
Final
AMRAP 2:00
Hand Walk for Distance
(rest 1:00)
For time:
100 Double under (each athlete)
9 Ring use-up
100 Double under (each athlete)
20 Synchro double KB Snatch
100 Double under
9 Bar Muscle-up
100 Double under
