January 2023

CROSSFIT 4 rounds: 4 Close Grip Bench Press + 4 Bench Press(make consistent increases)  For time:64 Kettlebell Swing 53/3532 Pull-up 48 Kettlebell Swing 24 Pull-up 32 Kettlebell Swing 16 Pull-up 16 Kettlebell Swing 8 Pull-up  _____________________________ STRONGFIT Cycle 1/Week 1Close Grip Bench Press + Bench Press5+5 (L) 5+5 (M) 5+5 (MH) 5+5 (H)  3 rounds: No restbetween exercises.8-12 Pec Deck 8-12 Machine Dip (alternate rounds with a partner)  3 rounds: No […]

SLEDSChoose weight:160m Sled Pull Shuttle80m Farmers Walk 120m Sled Pull Shuttle 80m Farmers Walk 80m Sled Pull Shuttle 80m Farmers Walk 40m Sled Pull 80m Backward Drag 80m Backward Drag (alternate with a partner)  ____________________________ WEIGHTLIFTING Muscle Snatch Build to a heavy single Snatch Pull + Floating Snatch + Overhead Squat Build to a heavy set of 1+1+1 Clean Pull + Floating Clean + Jerk Build to

CROSSFIT For total reps:Every 1:00 for 10:00Odd min: Handstand Push-up Even min: Strict Pull-up *start every minute with 20 double under(choose reps prior to start. unbroken)  For time: 10 Parallette Pass Through20 Calorie Assault Bike 30 Toes to Bar 40 Box Jump 24/20 50 Calorie Row 60 Sit-up 70 Steps Walking Lunge 200m Farmers Walk 53/35  __________________________________ STRONGFITTestingDeadlift Build to a 1RM  “Drop Sets” Leg Press (perform 2

UPPER BODY “Drop Sets” Chest Press (perform 2 warm-up sets prior to drop set) “Drop Sets” Lat Pulldown (perform 2 warm-up sets prior to drop set) “Drop Sets” Shoulder Press(perform 2 warm-up sets prior to drop set) “Drop Sets” Seated Row (perform 2 warm-up sets prior to drop set) “Drop Sets” Machine Dip (perform 2 warm-up sets prior to drop set) “Drop Sets” Biceps Curl (perform 2

CROSSFIT 4 rounds: 5 Close Grip Bench Press + 5 Bench Press(make consistent increases)  AMRAP 7:00 1-2-3-4-5….Dip (alternate with a partner. if you fail start at 1) “Annie”50-40-30-20-10Sit-upDouble Under __________________________ STRONGFIT TestingStanding Shoulder PressBuild to a 1RM  Dip Max Reps  “Drop Sets” Pullover (perform 2 warm-up sets prior to drop set) “Drop Sets” Triceps Extension (perform 2 warm-up sets prior to drop set) “Drop Sets” Biceps

CROSSFIT Overhead Squat 5(L) 5(M) 5(MH) 5(H)  For time: 100 Single-Arm DB Snatch 53/35100 Wall Ball Shot 20/14*3 burpees at the start of eah minute(partition work anyhow)  _____________________________ STRONGFIT TestingBack Squat Build to a 1RM  “Drop Sets” Leg Curl (perform 2 warm-up sets prior to drop set) “Drop Sets” Leg Extension (perform 2 warm-up sets prior to drop set) AMRAP 2:00 Sit-up  _______________________________ COMPETITOR 9-6-3 for

CROSSFIT “Lynne”5 rounds for total reps:Bench Press (Bwt/.66 Bwt)Pull-up (rest 3:00 between rounds)  __________________________ STRONGFIT TestingBench Press Build to a 1RM  Chin-up Max reps  “Drop Sets” Chest Press Press(perform 2 warm-up sets prior to drop set) “Drop Sets” Seated Row (perform 2 warm-up sets prior to drop set) For time: 500m Row (rest 1:30)500m Row  “Drop Sets”Choose a weight that allows 12-15 reps (fresh) Set 1: