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
