June 2022

CROSSFIT For load: Back Squat 6-6-6-6 (make consistent increases) “Christine” 3 rounds for time: 500m Row 12 Deadlift (bodyweight) 21 Box Jump 24/20 ____________________ STRONGFIT Cycle 2/Week 2 Pause Deadlift (BK) 3(L) 3(M) 3(MH) 3(H) *increase weight of final set each week. 3 rounds: No rest between exercises. 8-12 Lat Pulldown 8-12 Pullover 8-12 Seated […]

UPPER BODY 3 rounds: No rest between exercises. 15 Machine Lateral Raise (M) 15 Machine Rear Delt Fly (M) (alternate rounds with a partner) 3 rounds: No rest between exercises. 8 Wide Grip Machine Shoulder Press (M) 8 Neutral Grip Machine Shoulder Press (M) (alternate rounds with a partner) 3 rounds: 10 Behind the Neck

CROSSFIT 3 rounds for quality: 30 Flutter Kick 20 Sit-up 10 Leg Lift Overs For total reps: AMRAP 4:00 400m Run Max Wall Balls 20/14 (in remaining time) (Rest 1:00) AMRAP 4:00 400m Run Max Toes to Bar (in remaining time) (Rest 1:00) AMRAP 4:00 400m Run Max Lateral Ball Slam (in remaining time) _______________________

CROSSFIT For time: 50/40 Calorie Row 40 Burpee Over Bar 30 Power Clean 135/95 For calories: 1:00 Assault Bike ___________________________ STRONGFIT Cycle 2/Week 2 Pause Back Squat (:01 in bottom) 3(L) 3(M) 3(MH) 3(H) *increase weight of final set each week. 3 rounds: No rest between exercises. 8 RDL (M) 8 Steps Walking Lunge (each

CROSSFIT For load: Every 1:00 for 10:00 Odd min: Weighted Pull-up Even min: Weighted Dip (unbroken) AMRAP 12:00 3 Wall Walk 15 DB Snatch 50/35 30 Double Under ___________________________ STRONGFIT Cycle 2/Week 2 Tempo Bench Press (:04 ecc) 8(L) 8(M) 8(MH) 8(H) *follow each set with 12 prone incline rear delt fly. 3 rounds: No

7:00a Competitor  7:00a Strongman 7:00a Sleds 8:00a Weightlifting 9:00a CrossFit 10:00a Open Gym  ______________________ SLEDS 20yd Sled Push Shuttle 135/90 40yd Sled Push Shuttle 20yd Sled Push Shuttle 40yd Sled Push Shuttle 20yd Sled Push Shuttle (alternate shuttles with a partner) 200m Recovery Walk 40yd Sled Push Shuttle 90/45 80yd Sled Push Shuttle 40yd Sled

CROSSFIT For load: Front Squat 1-1-1 For load: Push-Press 1-1-1 For load: Deadlift 1-1-1 ___________________ STRONGFIT Cycle 2/Week 1 Pause Deadlift (BK) 3(L) 3(M) 3(MH) 3(H) *increase weight of final set each week. 3 rounds: No rest between exercises. 8-12 Lat Pulldown 8-12 Pullover 8-12 Seated Row 8-12 Dumbbell Shrug (alternate rounds with a parter)

UPPER BODY “Rest Pause Sets” Incline Chest Press “Rest Pause Sets” Pec Deck “Rest Pause Sets” Machine Dip “Rest Pause Sets” Lat Pulldown “Rest Pause Sets” Rear Delt Fly “Rest Pause Sets” Seated Row “Rest Pause Sets” Select a weight that allows 15 reps (fresh): Set 1: AMRAP (rest :30) Set 2: AMRAP (rest :30)

CROSSFIT For time: 10 Hand Release Push-up 10 Russian KB Swing 70/44 :20 Plank 20 Hand Release Push-up 20 Russian KBS :40 Plank 30 Hand Release Push-up 30 Russian KBS 1:00 Plank 40 Hand Release Push-up 40 Russian KBS 1:20 Plank ___________________ STRONGFIT Cycle 2/Week 1 1.5 Shoulder Press 5(L) 5(M) 5(MH) 5(H) *follow each

CROSSFIT 4 rounds at a moderate load: 8 Pull-up 8 Dip (add weight if possible. may substitute machines) 7 rounds for time: 7 Toes to Bar 7 Box Jump 24/20 7 Calorie Assault Bike ____________________ STRONGFIT Cycle 2/Week 1 Pause Back Squat (:01 in bottom) 3(L) 3(M) 3(MH) 3(H) *increase weight of final set each