April 2023

CROSSFIT For load:Every 1:00 for 10:002 Power Snatch (make consistent increases)  For time:40 Wall Ball 20/1430 Pullup20 Handstand Push-up30 Wall Ball20 Pullup10 Handstand Push-up20 Wall Ball10 Pullup5 Handstand Push-up _____________________________ STRONGFIT Testing Trap Bar Deadlift Build to 1RM  Farmer Walk Build to max load for 80m (unbroken) For time: 500m Row (rest 1:30)500m Row  ______________________________ COMPETITOR For quality:5:00 Ski Erg20 Banded Biceps Curl20 Renegade […]

UPPER BODY 15-12-10-8No Rest between exercises.Incline Press Front Pulldown (alternate rounds with a partner)  Chest Press15(L) 12(M) 10(MH) 8(H)  15-12-10-8No Rest between exercises.Decline Press Low Row (alternate rounds with a partner)  Pullover 15(L) 12(M) 10(MH) 8(H)  15-12-10-8No Rest between exercises.Machine Dip Biceps Curl (alternate rounds with a partner)  ___________________________ WEIGHTLIFTING Building to Openers SaturdayRest  ___________________________ POWERBUILDING Cycle 1/Week 4 (deload) Tempo Dumbbell Shoulder Press (:04

CROSSFIT 6 rounds for load:6 Deadlift6 Bent Row6 Hang Power Clean6 Thruster6 Split Squat (each leg)6 Goodmornings(rest 1:00 between rounds)(same weight on all rounds)  ______________________________ STRONGFIT Testing Barbell Shoulder PressBuild to 1RM  Dip Max Reps  3 rounds:No rest between exercises.8-12 Machine Shoulder Press8-12 Lateral Raise 8-12 Machine Dip (alternate rounds with a partner)  3 rounds: No rest between exercises.15 Biceps Curl 15 Triceps

CROSSFIT For time: 35 Weighted Sit-up 25lbs35 Toes to Bar  6 rounds: 400m Run (rest 1:00 between rounds)  __________________________ STRONGFIT Testing Back Squat Build to 1RM  3 rounds:No rest between exercises.8-12 Leg Press 8-12 Leg Extension 8-12 Hack Squat (alternate rounds with a partner)  For time: 1000m Assault Bike (rest 1:30)1000m Assault Bike  _________________________ COMPETITOR For quality:3:00 Jump Rope (single under, double under, crossover)20 Push-up20/20 Band Internal/External Rotation

CROSSFIT Pullover & Press8(L) 8(M) 8(MH) 8(H)  “Angie”For time: 100 Pull-up 100 Push-up 100 Sit-up 100 Air Squat  __________________________ STRONGFITTesting Bench Press Build to 1RM  Chin-up Max Reps  Ab Wheel Max Reps  3 rounds:No rest between exercises.8-12 Incline Press8-12 Pullover 8-12 Decline Press (alternate rounds with a partner)  __________________________ COMPETITORFor quality:5:00 Assault Bike20 Walking Lunge (forward)20 Walking Lunge (side)20 Walking Lunge (backward)20 Banded Side Step Power