March 2023

CROSSFIT Split Squat 8(L) 6(M) 4(H)  7 rounds for time:7 Deadlift 185/1259 Burpees to Plate 45lbs11 Russian Kettlebell Swing 70/4413 Sit-up _________________________ STRONGFIT Cycle 4/Week 2Back Squat 5(L) 5(M) 5(MH) 5(H)  Split Squat 10(L) 8(M) 6(H)  Hamstring Curl 12(L) 12(M) 12(H)  Standing Calf Raise 2 sets (pick reps)  “Tabata”8 rounds: :20 Assault Bike for Calories:10 Rest  __________________________ COMPETITOR 3 rounds for quality:10 Supine Ring […]

CROSSFIT Incline Press 10(L) 8(M) 6(MH) 4(H)  “Lynne”5 rounds for reps: Bench Press (bwt/.66 bwt)Pull-up (rest 3:00 between rounds)  _______________________ STRONGFIT Cycle 4/Week 2Bench Press 5(L) 5(M) 5(MH) 5(H) *follow each set with 15 band pull apart. Pullover & Press 8(L) 8(M) 8(MH) 8(H)  3 rounds: No rest between exercises.12-15 Incline Press12-15 High Row (alternate rounds with a partner)  3 rounds: No rest between exercises.12-15 Pec

SLEDS3 rounds:40yrd Sled Push 135/90(rest 1:00)40yrd Sled Push(rest :45)40yrd Sled Push(rest :30)40yrd Sled Push(rest :15)40yrd Sled Push*200m recovery walk ______________________ WEIGHTLIFTING Snatch Build to a heavy set of 2 Clean + Jerk Build to a heavy set of 2+2  Pause Squat Build to a heavy set of 3 “When you think you’re good, you will play at that level.

CROSSFIT “Power Drill”5 Rounds:5 Handstand Push-ups10 Power Cleans 135/9515 Burpees20 Kettlebell Swings 53/3525 Wallball Shots 20/14(rest 3:00 between rounds) ____________________________ STRONGFIT Cycle 4/Week 1Trap Bar Deadlift 8(L) 8(M) 8(MH) 8(H)  Good Morning 8(L) 8(M) 8(H)  Farmers Carry 4x 80m (alternate with a partner)  2 rounds: 20 Reverse Hyper 20 Nautilus Ab (alternate with a partner)  _____________________________ COMPETITOR *Individual QF Wod 1*For time: (Cap15)9 Front Squat

UPPER BODY 3 rounds: No rest between exercises.8-12 Incline Press8 Tempo Pec Deck (:04 ecc) 8-12 Decline Press(alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Front Pulldown 8 Tempo Rear Delt Fly (:04 ecc) 8-12 Low Row (alternate rounds with a partner)  3 rounds: No rest between exercises.15 Plate Raise 15 Triceps Pushdown (alternate rounds with a partner)  3 rounds: No rest between

CROSSFIT For load:Every 1:00 for 10:00Odd min: 8 Seated RowEven min: 8 Chest Press For time: 25 Weighted Sit-up 25lbs25 Toes to Bar  10 rounds for calories:1:00 Row for Calories:15 Rest:30 Assault Bike for Calories :15 Rest  _________________________ STRONGFIT Cycle 4/Week 1AMRAP 8:00 8 Barbell Shoulder Press 8 Supinated Pulldown  AMRAP 8:008 Weighted Dip 8 EZ Bar Biceps Curl  3 rounds:No rest

CROSSFIT Split Squat 10(L) 8(M) 6(H)  AMRAP 15:003 Burpee6 Box Jump 24/209 Kettlebell Swing 53/35 ________________________ STRONGFIT Cycle 4/Week 1Back Squat 5(L) 5(M) 5(MH) 5(H)  Split Squat 8(L) 8(M) 8(H)  Hamstring Curl 12(L) 12(M) 12(H)  Standing Calf Raise 2 sets (pick reps)  “Tabata”8 rounds: :20 Assault Bike for Calories:10 Rest  _______________________ COMPETITOR 3 rounds for quality:200m Row20 DB Cross Body Hammer Curl (total) (M)15

CROSSFIT Dumbbell Incline Press12(L) 10(M) 8(MH) 6(H)  “Demetrius”20-16-12-8-4Bench Press 155/105Calorie Row  STRONGFIT Cycle 4/Week 1Bench Press 8(L) 8(M) 8(MH) 8(H) *follow each set with 15 band pull apart. Pullover & Press 8(L) 8(M) 8(MH) 8(H)  3 rounds: No rest between exercises.12-15 Incline Press12-15 High Row (alternate rounds with a partner)  3 rounds: No rest between exercises.12-15 Pec Deck12-15 Rear Delt Fly (alternate rounds with

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 Snatch Build to a heavy set of 3 Clean + Jerk Build to a heavy set of 2+2  Pause Squat Build to a heavy set of 3 “It is better to

CROSSFITTrap Bar Deadlift 8(L) 8(M) 8(MH) 8(H)  2 rounds for time: 20 Calorie Assault Bike 30 Kettlebell Swing 53/35 20 Toes to Bar 30 Wall Ball Shot 20/14 20 Dumbbell Snatch 50/35  ______________________ STRONGFIT Cycle 3/Week 3Romanian 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 12:00 12 Lat Pulldown 10 Calories Assault Bike 8 Ab Wheel  _______________________ COMPETITOR 3