February 2023

CROSSFIT & COMPETITOR CrossFit Open 23.1 AMRAP 14:0060 Calorie Row 50 Toes o Bar 40 Wall Ball Shot 20/1430 Clean 135/9520 Muscle-up  _________________________ STRONGFIT Cycle 2/Week 3Deadlift 8(L) 5(M) 3(MH) 3(H)  3 rounds: 8-12 Lat Pulldown 8 Tempo Rear Delt Fly (:04 ecc) 8-12 Seated Row (alternate rounds with a partner)  Back Extesnion 3×12 (0)  3 rounds: 80yd Sled Pull (M) 80yd Farmers Carry (M) (alternate rounds with a […]

UPPER BODY “Rest Pause Sets”Chest Press  “Rest Pause Sets”Lat Pulldown  “Rest Pause Sets”Shoulder Press “Rest Pause Sets”Seated Row  “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 :30) Set 2: AMRAP (rest :30) Set 3: AMRAP (constant load for all three sets)  _________________________ WEIGHTLIFTING At a

CROSSFIT For total reps:Every 1:00 for 10:00Odd min: Wall Walk Even min: Strict Pull-up (choose reps prior to start. unbroken)  “Lactic Ladders”5 rounds for total calories: :10 Row for Calories :50 Rest :20 Row for Calories :40 Rest :30 Row for Calories :30 Rest :40 Row for Calories :20 Rest :50 Row for Calories :10 Rest  _________________________ STRONGFIT Cycle 2/Week 3Arnold Press 8(L) 8(M) 8(MH) 8(H) *follow each set with 10-15

CROSSFIT Front Squat 5(L) 5(M) 5(MH) 5(H)  AMRAP 12:006 Calorie Assault Bike6 Power Clean 135/956 Box Jump Over 24/20  ______________________ STRONGFIT Cycle 2/Week 3Back Squat 8(L) 5(M) 3(MH) 3(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) 

CROSSFIT Strict Press 8(L) 8(M) 8(MH) 8(H)  21-15-9Calorie Row Dip Toes to Bar Burpee to 6″ reach  _________________________ STRONGFIT Cycle 2/Week 3Bench Press 8(L) 5(M) 3(MH) 3(H) *follow each set with 10 band pull apart. 3 rounds:No rest between exercises.8-12 Incline Dumbbell Press8 Tempo Dumbbell Fly (:04 ecc) 8-12 Machine Dip (alternate rounds with a partner)  Alternate rounds with a partner:8-7-6-5-4-3-2-1EZ Bar Overhead Triceps Extension EZ

SLEDS4 rounds: 20m Sled Push Shuttle 180/135 (alternate rounds with a partner) 3 rounds:40m Sled Push Shuttle 135/90(alternate rounds with a partner) 2 rounds:60m Sled Push Shuttle 90/45(alternate rounds with a partner) 3 rounds:40m Sled Push Shuttle 135/90(alternate rounds with a partner) 4 rounds: 20m Sled Push Shuttle 180/135(alternate rounds with a partner) _________________________________ WEIGHTLIFTING Snatch Build to 1RM  Clean

CROSSFIT “Half Murph”For time:800m Run50 Pull-up100 Push-up150 Air Squat800m Run (may partition)  ________________________ STRONGFIT Cycle 2/Week 2Deadlift 5(L) 5(M) 5(MH) 5(H)  3 rounds: 8-12 Lat Pulldown 8 Tempo Rear Delt Fly (:04 ecc) 8-12 Seated Row (alternate rounds with a partner)  Back Extesnion 3×12 (0)  3 rounds: 80yd Sled Pull (M) 80yd Farmers Carry (M) (alternate rounds with a partner)  __________________________ COMPETITOR 3 rounds for quality:12 Double KB

UPPERBODY 3 rounds:No rest between exercises.8-12 Lat Pulldown 8-12 Chest Press8-12 Seated Row (alternate rounds with a partner)  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.12-15 Pec Deck12-15 Lateral Raise 12-15 Rear Delt Fly (alternate rounds with a partner)  3 rounds:No rest between exercises.12-15 Biceps Curl 12-15 Triceps

CROSSFIT “That isn’t Annie”For time:20 Double Under25 Sit-up20 Double Under400m Run35 Double Under50 Sit-up35 Double Under400m Run50 Double Under75 Sit-up50 Double Under ____________________________ STRONGFIT Cycle 2/Week 2Arnold 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 Lateral Raise 8-12 Triceps Pushdown (alternate rounds with a partner)  3 rounds: 25 Calorie Row 10 Plate Circles

CROSSFIT Back Squat 8(L) 5(M) 3(MH) 3(H)  For time:50 Kettlebell Swings 53/3530 Toes to Bar50 Wall Ball Shots 20/1440 Kettlebell Swings20 Toes to Bar40 Wall Ball Shots 30 Kettlebell Swings10 Toes to Bar30 Wall Ball Shots  _____________________________ STRONGFIT Cycle 2/Week 2Back Squat 5(L) 5(M) 5(MH) 5(H)  3 rounds: 8 Bulgarian Split Squat (M) 8 Single Leg RDL (M) (alternate rounds with a partner)