February 2023

CROSSFIT For total reps:Every 1:00 for 10:00Odd min: Wall Walk Even min: Strict Pull-up (choose reps prior to start. unbroken)  3 rounds: 500m Row400m run 30 Double Under  _________________________ STRONGFIT Cycle 3/Week 21.5 Standing Press 4(L) 4(M) 4(MH) 4(H)  AMRAP 7:001-2-3-4-5-6-7…..Dip(alternate with a partner. start back at one at failure)  3 rounds: No rest between exercises.12 Plate Raise 12 Machine Shoulder Press12 Upright Row (alternate […]

CROSSFIT Front Squat 5(L) 4(M) 3(MH) 2(H)  5 rounds for time:7 Power Clean 135/9514 Burpee Over the Bar _______________________ STRONGFIT Cycle 3/Week 2Pause Squat 4(L) 4(M) 4(MH) 4(H)  2 rounds: No rest between exercises.15 Leg Extension 15 Leg Press(alternate rounds with a partner)  2 rounds:No rest between exercises.40m Walking Lunge 40 Russian Kettlebell Swing (alternate rounds with a partner)  3 rounds:15 Weighted Sit-up AMRAP

CROSSFIT Strict Press8(L) 5(M) 3(MH) 3(H)  AMRAP 20:005 Pull-up 10 Push-up 15 Sit-up  _____________________ STRONGFIT Cycle 3/Week 2“Juarez Valley 8’s”8-1-7-2-6-3-5-4 (constant load) Bench Press Barbell Biceps Curl (alternate rounds with a partner)  Dumbbell Pullover 15(L) 12(M) 10(MH) 8(H)  3 rounds: No rest between exercises.12 Pec Deck 12 Machine Dip (alternate rounds with a partner)  3 rounds: No rest between exercises.15 Face Pull Push-up (pick reps) (alternate rounds with a

SLEDSChoose weight: 200m Backward Drag 100m recovery Walk 200m Sled Pull 100m recovery Walk 200m Sled Push  ________________________ WEIGHTLIFTING At a moderate load:Snatch Push Press + Overhead Squat 5+1, 4+1, 3+1, 2+1, 1+1  Build to a heavy set: Snatch Pull + Floating Snatch + Overhead Squat 5(1+1+1) Build to a heavy set: Clean Pull + Floating Clean + Jerk 5(1+1+1) At a moderate load:Pause Squat 3-3-3

CROSSFIT & COMPETITOR CrossFit Open 23.2AMRAP 15:00 5 Burpee Pull-up 10 Shuttle Run (25′)(add 5 burpee pull-up each round)  5:00 to establish:1RM Thruster (from floor)  ___________________________ STRONGFIT Cycle 3/Week 1 Romanian Deadlift 8(L) 8(M) 8(MH) 8(H)  Rack Pull 5(M) 5(MH) 5(H)  Bent Barbell Row 8(L) 8(M) 8(MH) 8(H)  AMRAP 10:00 12 Lat Pulldown 10 Calories Assault Bike 8 Ab Wheel  ____________________________ POWERBUILDING Cycle 5/Week 3 Deadlift 35%1×550% 1×360% 1×1 70% 1×180%

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 For total reps:Every 1:00 for 10:00Odd min: Wall Walk Even min: Strict Pull-up (choose reps prior to start. unbroken)  AMRAP 6:00 6 Power Snatch 95/6512 Toes to Bar 18 Double Under  (rest 3:00)  AMRAP 6:00 6 Clean & Jerk 95/65 12 Burpee Over the Bar 18 Sit-up  __________________________ STRONGFIT Cycle 3/Week 1 1.5 Standing Press 5(L) 5(M) 5(MH) 5(H)  AMRAP 7:001-2-3-4-5-6-7…..Dip(alternate with a partner. start

CROSSFIT Front Squat 3(L) 3(M) 3(MH) 3(H)  For time:50/35 Calorie Assault Bike40/28 Calorie Assault Bike 30/21 Calorie Assault Bike20/14 Calorie Assault Bike10/7 Calorie Assault Bike (alternate rounds with a partner) ___________________________ STRONGFIT Cycle 3/Week 1 Pause Squat 5(L) 5(M) 5(MH) 5(H)  2 rounds: No rest between exercises.15 Leg Extension 15 Leg Press(alternate rounds with a parrtner)  2 rounds:No rest between exercises.40m Walking Lunge 40 Russian

CROSSFIT Strict Press5(L) 5(M) 5(MH) 5(H)  “Helen”3 rounds for time: 400m Run 21 Kettlebeel Swing 53/3512 Pull-up  __________________________ STRONGFIT Cycle 3/Week 1 “Juarez Valley 8’s”8-1-7-2-6-3-5-4 (constant load) Bench Press Barbell Biceps Curl (alternate rounds with a partner)  Dumbbell Pullover 15(L) 12(M) 10(MH) 8(H)  AMRAP 7:00 12 Pec Deck 12 Machine Dip (alternate rounds with a partner)  3 rounds: No rest between exercises.15 Face Pull Push-up (pick reps) (alternate rounds

SLEDSContinue until failure:40yd Sled Push 45/040yd Sled Push 90/4540yd Sled Push 135/90etc…. 200yd Recovery Walk  Continue until failure:40yd Sled Pull 45/040yd Sled Pull 90/4540yd Sled Pull 135/90etc…. 200yd Recovery Walk  Continue until failure:40yd Backward Drag 45/040yd Backward Drag 90/4540yd Backward Drag 135/90etc…. _______________________________ WEIGHTLIFTING At a moderate load:Snatch Push Press + Overhead Squat 5+1, 4+1, 3+1, 2+1,