October 2022

CROSSFIT For load:Every 2:00 for 10:008 Front Squat(make consistent increases) AMRAP 15:0015 KB Swing 53/359 Toes to Bar3 Wall Walk ___________________________ STRONGFIT 8:00 AMRAP 12 Leg Extension (M) 12 Machine Squat (M)  8:00 AMRAP 12 Hamstring Curl (M) 12 Hip Thrust (M)  50 Standing Calf Raise (0)  “Tabata”8 rounds::20 Air Squat :10 Rest :20 Plank Hold :10 Rest  ___________________________ COMPETITOR For quality:1000m Row30 Single-Arm Z-Press […]

CROSSFIT For load:Every 2:00 for 10:008 Dumbbell Bench Press(make consistent increases) For total time:2 rounds –200m Run40 Sit-up-then-2 rounds –200m Run30 Push-up-then-2 rounds –200m Run20 Calorie Assault Bike ______________________________ STRONGFIT 8:00 AMRAP 8 Chest Press (M) 8 Seated Row (M)  8:00 AMRAP 8 Shoulder Press (M) 8 Pullover (M)  2 rounds:15 Pec Deck (M) 15 Rear Delt Fly (M)  AMRAP 8:008 Calorie

SLEDS4 rounds: 40yd Backward Sled Drag 135/9040yd Sled Pull 40yd Sled Push 200yd Recovery Jog  _________________________________ WEIGHTLIFTING Build to a heavy set:1 Snatch Pull + 1 Snatch + 1 Overhead Squat  Build to a heavy set:1 Clean + 1 Front Squat + 1Jerk  Pause Squat Build to a heavy set of 2 Back Extension 2 sets (pick reps)  “Fortune favors the

CROSSFIT For load:Deadlift 2-2-2-2-2(make consistent increases) 5 rounds for time:9 Thruster 95/6530 Double Under ______________________________ STRONGFIT Testing Deadlift Build to a 1RM  Pull-up (body weight) Max Reps  For time:500m Ski Erg  ______________________________ COMPETITOR 3 rounds for quality:500m Assault Bike20 Iguana Push-up10 Hanging Leg Lift Over Tempo Jerk Dip (:02 eccentric) + Push Jerk60% 2+165% 2+170% 2+175% 2+180% 2+1 Front Squat85% 6×2

UPPER BODY AMRAP 8:008 Lat Pulldown8 Chest Press8 Seated Row  AMRAP 8:008 Shoulder Press 8 Pullover 8 Machine Dip  AMRAP 8:008 EZ Bar Front Raise 8 EZ Bar Upright Row 8 Rear Delt Fly  AMRAP 8:00 8 Triceps Pushdown 8 Biceps Curl 20 Gripper  ____________________________ WEIGHTLIFTING 3 Position Power Snatch (AK, BK, Floating) 70% 3(1+1+1)75% 3(1+1+1) Strict Press5(L) 3(M) 3(MH) 2(H)  Dumbbell Bench Press 12(L) 10(M)

CROSSFIT Clean & JerkBuild to a moderately heavy set of 1-20/10lbs: 3×1 10 rounds for calories + reps:1:00 Calorie Row:15 rest:30 Sit-up:15 rest __________________________ STRONGFIT Testing Standing Shoulder PressBuild to a 1RM  For time: 2k Row  ___________________________ COMPETITOR 3 rounds for quality:400m Run20 Gorilla (stationary)15 Pulse Up Tall Power Clean + Pause Jerk Dip + Pause Jerk4+1+4, 3+1+3, 2+1+2 Pause

CROSSFIT In groups of 3 for time:120yd Sled Push 90/4590 Russian KB Swing 70/4460 Burpee to a Plate200m Run (together)120yd Sled Push 135/9060 Russian KB Swing45 Burpee to a Plate200m Run (together)120yd Sled Push 180/13530 Russian KB Swing 70/4430 Burpee to a Plate200m Run (together) _______________________ STRONGFIT Testing Back Squat Build to a 1RM  AMRAP 1:00 Calories on Assault Bike

SLEDSAMRAP 8:00 20yd Sled Push Shuttle 180/135(alternate shuttles with a partner) 200yd Recovery Walk  AMRAP 8:00 40yd Sled Push Shuttle 135/90(alternate shuttles with a partner) 200yd Recovery Walk  AMRAP 8:00 60yd Sled Push Shuttle 90/45(alternate shuttles with a partner) ________________________________ WEIGHTLIFTING Build to a heavy set:1 Snatch Pull + 1 Snatch + 1 Overhead Squat  Build to a heavy

CROSSFIT For load:Deadlift 4-4-4-4-4(make consistent increases) For time:40 Wall Ball Shot 20/1430 Pull-up20 Handstand Push-up 30 Wall Ball Shot20 Pull-up10 Handstand Push-up 20 Wall Ball Shot10 Pull-up5 Handstand Push-up  _______________________________ STRONGFIT Cycle 7/Week 3Deadlift 5(L) 5(M) 5(MH) 5(H)  Bent Barbell Row 8(L) 8(M) 8(H)  Good Morning 8(L) 8(M) 8(MH)  3 rounds: No rest between exercises.8-12 Lat Pulldown8-12 Pullover8-12 Seated Row (alternate rounds with a