December 2022

CROSSFIT Incline Bench Press6(L) 6(M) 6(MH) 6(H) For time: 5 Wall Walk 50 Double Under 25 Ring Dip 50 Double Under 50 Pull-up 50 Double Under 25 Ring Dip 50 Double Under 5 Wall Walk  ______________________________ STRONGFIT Cycle 3/Week 2Back Squat 5(L) 5(M) 5(MH) 5(H)  3 rounds:No rest between exercises.12 Leg Extension8 Machine Squat (alternate rounds with a partner)  Standing Calf Raise 3 sets (pick reps)  For time: 10-20-30Calories Assault […]

CROSSFIT 4 rounds:4 Front Squat + 4 Back Squat (make consistent increases) “Christine”3 round for times: 500m Row12 Deadlift (bodyweight)21 Box Jump 24/20 _________________________________ STRONGFIT Cycle 3/Week 2Bench Press 5(L) 5(M) 5(MH) 5(H)  3 rounds:No rest between exercises.8-12 Machine Shoulder Press8-12 Machine Pullover 8-12 Machine Dip (alternate rounds with a partner)  3 rounds:No rest between exercises.15 Pec Deck 15 Rear Delt Fly (alternate rounds

SLEDSFor load:200yd Backwards Drag 200yd Recovery Walk 200yd Sled Pull 200yd Recovery Walk 200yd Sled Push  ___________________________- WEIGHTLIFTING Every 1:00 for 10:001 Power Snatch + 1 Snatch (Increase weight each set)  Every 1:00 for 10:002 Power Clean + 2 Push Press(Increase weight each set)  Hack Squat 8(L) 8(M) 8(MH) 8(H) 3 rounds 15 Back Extension (0)20 Russian Twist (0) “I learned the value

CROSSFIT For total reps:Every 1:00 for 10:00 Odd min: Handstand Push-up Even min: 8 Bent Barbell Row *start every minute with 20 double under.(choose reps prior to start. unbroken)  7 rounds for time: 1 Rope Climb 3 Power Clean 135/959 Calorie Assault Bike  __________________________ STRONGFIT Cycle 3/Week 1Deadlift 6(L) 6(M) 6(MH) 6(H)  3 rounds:No rest between exercises.12 Leg Press 15 Kettlebell Swing (alternate rounds with

UPPER BODY “Rest Pause Sets”Chest Press  “Rest Pause Sets”Seated Row  “Rest Pause Sets”Shoulder Press “Rest Pause Sets”Lat Pulldown  “Rest Pause Sets”Machine Dip  “Rest Pause Sets”Biceps Curl  “Rest Pause Sets”Triceps Extension  “Rest Pause Sets”Select a weight that allows 15 reps (fresh):Set 1: AMRAP(rest :20) Set 2: AMRAP (rest :20) Set 3: AMRAP (constant load for all three sets)  ___________________________ WEIGHTLIFTING Drill Hang Snatch

CROSSFIT Turkish Get-up Build to a heavy set of 1 (both sides)  2 rounds for time: 30 Calorie Row 15 Toes Through Rings 30 Double Under 15 Parellette Pass Through 30 Calorie Row 15 Toes to Bar 30 Double Under 15 Burpee Over the Rower  _________________________ STRONGFIT Cycle 3/Week 13 rounds:No rest between exercises.8 Dumbbell Incline Press8 Seated Row (alternate rounds with a partner)  3 rounds:No rest

CROSSFIT Incline Bench Press8(L) 8(M) 8(MH) 8(H) AMRAP 12:00 3 Ring Dip6 Pull-up9 Kettlebell Swing 53/35 __________________________ STRONGFITCycle 3/Week 1Back Squat 8(L) 8(M) 8(MH) 8(H)  3 rounds:No rest between exercises.12 Leg Extension8 Machine Squat (alternate rounds with a partner)  Standing Calf Raise 3 sets (pick reps)  For time: 30-20-10Calories Assault Bike Steps Walking Lunge  __________________________ COMPETITOR12-9-6 for quality:Alternating Arm DB Z Press

CROSSFIT 4 rounds:5 Front Squat + 5 Back Squat (make consistent increases) 2 rounds with a partner for time: 200m Farmers Walk 53/35200m Sled Pull 90/452000m Row (share work anyhow) ________________________ STRONGFIT Cycle 3/Week 1Bench Press 8(L) 8(M) 8(MH) 8(H)  3 rounds:No rest between exercises.8-12 Machine Shoulder Press8-12 Machine Pullover 8-12 Machine Dip (alternate rounds with a partner)  3 rounds:No rest between exercises.15

SLEDSContinue until failure…20yd Sled PULL(add a plate each pull. no rest.) 200yd Recovery walk  Continue until failure…20yd Sled PUSH(add a plate each pull. no rest.) 200yd Recovery walk  Continue until failure…20yd Backwards Drag(add a plate each pull. no rest.) ____________________________ WEIGHTLIFTING Every 1:00 for 10:001 Power Snatch + 1 Snatch (Don’t exceed 70%) Every 1:00 for 10:002

CROSSFIT Tempo Back Squat (:04 ecc) 4(L) 4(M) 4(MH) 4(H)  “Angie”For time: 100 Pull-up 100 Push-up 100 Sit-up 100 Air Squat  __________________________ STRONGFIT Cycle 2/Week 3Trap Bar Deadlift 8(L) 6(M) 6(MH) 4(H)  Good Morning 8(L) 8(M) 8(MH) 8(H)  Leg Press 6(H) 12(MH) 25(M)  4 rounds:80yd Backwards Sled Drag 20 Russian Twist (M) (alternate rounds with a partner)  __________________________ COMPETITOR 3 rounds for quality:12 Plate Ground to Overhead8 Standing