2022

CROSSFIT For load: 1.5 Press 3-3-3-3-3   3 rounds for time: 500m Row 400m Run 30 Sit-up _____________________ STRONGFIT Cycle 1/Week 1 Back Squat 8(L) 8(M) 8(MH) 8(H) *follow each set with 8 band good morning.   2 rounds: 10 Bulgarian Split Squat (M) 10 Single Leg RDL (M) (alternate rounds with a partner)   […]

CROSSFIT “Cindy” AMRAP 20:00 5 Pull-up 10 Push-up 15 Air Squat ____________________ STRONGFIT Cycle 1/Week 1 Bench Press 8(L) 8(M) 8(MH) 8(H) *follow each set with 10-15 band pull apart.   3 rounds: No rest between exrcises. 8-12 Incline DB Bench Press (M) 8-12 Tempo Incline DB Fly (:04 ecc) (M) 8-12 Dip (M) (alternate

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a Open Gym  ____________________ WEIGHTLIFTING  Snatch Pull + Snatch + Overhead Squat 70% 2(2+1+2) 75% 1+1+2 80% 3(1+1+1)   Clean + Front Squat + Jerk 70% 1+2+1 75% 1+1+1 80% 2(1+2+1)   Pause Squat 60% 1×3 65% 1×3 70% 1×2 75% 1×2   2 rounds: 15 Oblique

CROSSFIT For load: 1.5 Deadlift 5-5-5-5   AMRAP 7:00 3-6-9-12-15-18-etc… Power Clean 135/95 Toe to Bar ___________________ COMPETITOR 3 rounds for quality: 12 Supinated Band Pull Apart 10 Seated Row 8 Cross Body Hammer Curl (each arm)   Muscle Snatch + Tall Snatch + Drop Snatch 5-4-3-2-1 (of each)   Snatch Build to Heavy 5

UPPER BODY 3 rounds: No rest between exercises. 8-12 Incline Press 8-12 Pec Deck 8-12 Machine Dip (alternate rounds with a partner)   3 rounds: No rest between exercises. 8-12 Lat Pulldown 8-12 Rear Delt Fly 8-12 Low Row (alternate rounds with a partner)   3 rounds: No rest between exercises. 8-12 Shoulder Press 8-12

CROSSFIT For load: 1.5 Front Squat 5-5-5-5   With a partner for time: 50-40-30-20-10 Calorie Row Double Under Sit-up KB Swing 53/35 ________________________ COMPETITOR 2 rounds for quality: 12 Leg Press 12 Leg Extension 12 Leg Curl   Power Clean + Hang Clean + Front Squat 5(1+2+1) (Tempo FS – :05 eccentric)   Clean Deadlift

CROSSFIT For load: 1.5 Press 5-5-5-5-5   For time: 50 Calorie Assault Bike 50 Goblet Lunge 53/35 50 Burpee to 6″reach _________________________ COMPETITOR 2 rounds for quality: 8 Dive Bomb Push-up 15 Band Triceps Push-down 8 Z-Press (2x DB)   Push-Press + Push Jerk + Jerk 5(1+1+1)   Bench Press 5-5-3-3-3 *follow each set with

CROSSFIT AMRAP 30:00 (with a partner) 5 Pull-up 10 Push-up 15 Air Squat (alt. with partner) 10 Pull-up 20 Push-up 30 Air Squat (alt. with partner) 15 Pull-up 30 Push-up 45 Air Squat (alt. with partner) *Start over from the top _________________________ COMPETITOR 2 rounds for quality: 12 Elevated Heel KB Deadlift (partials) 10 Banded

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit  ________________ WEIGHTLIFTING  Snatch 70% 2×2 75% 2×2 80% 2×2   Clean + Front Squat + Jerk 70% 1+1+1 75% 1+1+1 80% 3(1+1+1)   Pause Squat 60% 1×3 65% 1×3 70% 1×3   2 rounds: 15 Oblique Crunches (each side) 15 Back Extension 15 Nautilus Ab

CROSSFIT At a moderate load: 1.5 Deadlift 5-5-5-5   5 rounds for total reps: AMRAP 3:00 15/12 Calorie Assault Bike 10 Overhead Squat 95/65 Max Burpee Over the Bar (rest 1:00 after each AMRAP) ________________________ COMPETITOR 3 rounds for quality: 6 Tempo DB Row (each arm, :05 eccentric) 8 Bradford Press 10 Barbell Shrug