January 2023

CROSSFIT For time: 30 Weighted Sit-up 30 Toes to Bar  3 rounds for total reps:0:00-2:00 to complete:500m Assault Bike AMRAP Pull-up  2:00-4:00 to complete:500m Assault Bike AMRAP Ring Row  4:00-6:00 to complete:500m Assault Bike AMRAP Kettlebell Swing 53/35(rest 2:00 between rounds)  ______________________________ STRONGFIT Cycle 2/Week 1Arnold Press 8(L) 8(M) 8(MH) 8(H) *follow each set with 10-15 band face pull. 3 rounds: 8-12 Machine Shoulder Press 8-12 […]

CROSSFIT Back Squat 5(L) 5(M) 5(MH) 5(H) 4 rounds: 400m Run 50 Air Squat  _________________________ STRONGFIT Cycle 2/Week 1Back Squat 8(L) 8(M) 8(MH) 8(H)  3 rounds: 8 Bulgarian Split Squat (M) 8 Single Leg RDL (M) (alternate rounds with a partner)  4 rounds: 15 Russian Kettlebell Swing (M) 10 Goblet Squat (M) :30 Plank Hold  Calf Raise 2 sets (pick reps)  ____________________________ COMPETITOR 3 rounds for quality:12 Ring Row9

CROSSFIT Bench Press5(L) 5(M) 5(MH) 5(H) 3 rounds for total reps:0:00-2:00 to complete:250m Row AMRAP Handstand Push-up  2:00-4:00 to complete:250m Row AMRAP Ring Dip  4:00-6:00 to complete:250m Row AMRAP Push-up (rest 2:00 between rounds)  _______________________________ STRONGFIT Cycle 2/Week 1Bench Press 8(L) 8(M) 8(MH) 8(H) *follow each set with 15 band pull apart. 3 rounds:No rest between exercises.8-12 Incline Dumbbell Press8 Tempo Dumbbell Fly

SLEDSChoose weight:20m Sled Push Shuttle 40m Sled Push Shuttle 60m Sled Push Shuttle (alternate shuttles with a partner) 80m Farmers Carry  80m Sled Pull Shuttle 80m Sled Pull Shuttle (alternate shuttles with a partner) 80m Farmers Carry  60m Backwards Sled Drag 40m Backwards Sled Drag20m Backwards Sled Drag (alternate shuttles with a partner) ____________________________ WEIGHTLIFTING Snatch 70% 2×2 75% 1×180% 1×185% 2×1 90% 1×1  Clean &

CROSSFIT UPPER BODY For load:Every 1:00 for 10:00 2 Power Clean + 2 Push Press (make consistent increases)  “The Dark Horse Special” For time:30 Handstand Push-ups 40 Pull-ups 50 Kettlebell Swings 53/3560 Sit-ups 70 Burpees ___________________________ STRONGFIT Cycle 1/Week 3Romanian Deadlift + Shrug 3+3 (L) 3+3 (M) 3+3 (MH) 3+3 (H)  Machine Squat 8(L) 8(M) 8(H)  Hip Thrust 15(L) 15(M) 15(H)  Reverse Hyper 15(L) 15(M) 15(H)  3 rounds: 80m Farmers Walk :30 Weighted

UPPER BODY 3 rounds: No rest between exercises.10 Machine Shoulder Press 10 Machine Dip (alternate rounds with a partner) 3 rounds: No rest between exercises.10 Behind the Neck Lat Pulldown 10 Supinated Pulldown (alternate rounds with a partner) 3 rounds: No rest between exercises.10 Chest Press 10 Seated Row (alterante rounds with a partner) 3 rounds: No rest between exercises.15 Pec Deck 15 Rear Delt Fly (alternate rounds

CROSSFIT Seated Row 10(L) 8(M) 6(H) 15(MH)  Dumbbell Pullover 10(L) 8(M) 6(H) 15(MH)  For time: 30 Weighted Sit-up 30 Toes to Bar  With a partner for time:200m Row300m Row 400m Row 500m Row400m Row 300m Row 200m Row (alternate intervals with a partner)  _____________________________ STRONGFIT Cycle 1/Week 3Standing Shoulder Press + Weighted Dip 3+3 (L) 3+3 (M) 3+3 (MH) 3+3 (H)  3 rounds: No restbetween exercises.8-12 Pullover 8-12 Lat Pulldown (alternate rounds with

CROSSFIT Back Squat 8(L) 8(M) 8(MH) 8(H)  AMRAP 5:002 Wall Walks3 DBall Over The Shoulder 150/804 Burpees to a 6″ reach (rest 5:00) AMRAP 5:003 Rope Climbs4 Burpees to a 6″ reach5 Strict Pull-ups  (rest 5:00) AMRAP 5:004 Burpees to a 6″ reach5 Handstand Push-ups 6 Toes to Bar  ____________________________ STRONGFIT Cycle 1/Week 3Front Squat + Back Squat 3+3 (L) 3+3

CROSSFIT Bench Press8(L) 8(M) 8(MH) 8(H)  For time: 18-15-12-9Dumbbell Bench Press 50/35Dumbbell Snatch (two dumbbells) 50/35Calories Assault Bike  __________________________ STRONGFIT Cycle 1/Week 3Close Grip Bench Press + Bench Press3+3 (L) 3+3 (M) 3+3 (MH) 3+3 (H)  3 rounds: No restbetween exercises.8-12 Pec Deck 8-12 Machine Dip (alternate rounds with a partner)  3 rounds: No restbetween exercises.8-12 Rear Delt Fly 8-12 Seated Row (alternate rounds with a partner) 

SLEDSChoose weight: 200m Backward Drag 100m recovery Walk 200m Sled Pull 100m recovery Walk 200m Sled Push  ___________________________ WEIGHTLIFTING Build to a heavy single.Every 1:00 for 10:001 Snatch (increase weight each set) Build to a heavy single.Every 1:00 for 10:001 Clean & Jerk (increase weight each set) Front Squat 70% 1×375% 1×380% 1×185% 1×3 “You exist only in what you do.” ~Federico Fellini