May 2023

SLEDSChoose weight: 20m Sled Push Shuttle 40m Sled Push Shuttle 60m Sled Push Shuttle 80m Sled Push Shuttle (alternate shuttles with a partner)  Choose weight:20m Farmers Walk 40m Farmers Walk 60m Farmers Walk 80m Farmers Walk 60m Farmers Walk 40m Farmers Walk 20m Farmers Walk (alternate walks with a partner)  Choose weight: 80m Sled Push Shuttle 60m Sled Push Shuttle 40m Sled Push Shuttle 20m Sled Push Shuttle (alternate shuttles with a […]

CROSSFIT 5 sets for total reps:Strict Pull-up (rest 1:00 between sets)  For total reps:AMRAP 3:003 Deadlift 275/1853 Handstand Push-up  (rest 3:00)  AMRAP 5:005 Deadlift 225/1555 DB Push Press 50/35 (rest 3:00)  AMRAP 7:007 Deadlift 185/1257 Hand Release Push-up  ________________________ STRONGFIT Cycle 2/Week 3Deadlift 8(L) 5(M) 3(MH) 3(H) (increase weight of last set each week) Hip Thrust 15(M) 15(MH) 15(H)  5 rounds::30

UPPER BODY “Rest Pause Sets”Chest Press  “Rest Pause Sets”Seated Row  “Rest Pause Sets”Shoulder Press “Rest Pause Sets”Pullover  “Rest Pause Sets”Machine Dip  “Rest Pause Sets”Lateral Raise  “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 :20) Set 2: AMRAP (rest :20) Set 3: AMRAP (constant load for all three sets) 

CROSSFIT For load:Every 1:00 for 10:002 Power Clean + 2 Push Press (make consistnet increases)  “The Ghost”5 rounds for calories + reps:1:00 Row for Calories1:00 Burpees1:00 Double unders1:00 Rest  _______________________________ STRONGFIT Cycle 2/Week 3Dumbbell Shoulder Press10(L) 8(M) 6(MH) 4(H) (increase weight of last set each week) Lat Pulldown 10(L) 8(M) 6(MH) 4(H) (increase weight of last set each week) AMRAP 8:00 8

CROSSFIT Back Squat 8(L) 5(M) 3(MH) 3(H)  For time: 25 Box Jump 24/2050 Calorie Assault Bike 75 Russian Kettlebell Swing 70/44100 Air Squat  __________________________ STRONGFIT Cycle 2/Week 34 rounds: 3 Front Squat + 3 Back Squat (make consistnet increases) Leg Press 6(H) 12(MH) 25(M)  4 rounds: 80m Backwards Sled Drag 80m Farmers Walk (alternate rounds with a partner)  Standing Calf Raise 2 sets (pick reps)  _______________________________ COMPETITOR 3

CROSSFIT Bench Press10(L) 8(M) 6(MH) 4(H)  3 rounds for time: 400m Run 15 Pull-up 30 Push-up 15 Pull-up  _____________________________ STRONGFIT Cycle 2/Week 3Dumbbell Bench Press10(L) 8(M) 6(MH) 4(H)  Bent Dumbbell Row 10(L) 8(M) 6(MH) 4(H)  AMRAP 8:00 8 Calorie Row 8 Incline Press8 Pullover  3 rounds: 15 Pec Deck 15 Rear Delt Fly  8-7-6-5-4-3-2-1EZ Bar Biceps Curl EZ Bar Overhead Triceps Extension (alternate rounds with a partner) _____________________________

SLEDSChoose weight: 200m Backward Drag 100m recovery Walk 200m Sled Pull 100m recovery Walk 200m Sled Push  ______________________ WEIGHTLIFTING Snatch 70% 2×375% 2×3 Clean + Jerk 70% 2+275% 2+280% 2(2+2) Back Squat 80% 6 sets of 2 2 rounds: 20 Reverse Hyper:30 Weighted Plank Hold  “It is no measure of health to be well adjusted to a profoundly sick society.” ~Jiddu Krishnamurti

CROSSFIT For load:Every 1:00 for 10:00Odd min: Pull-up Even min: Handstand Push-up (choose reps prior to start. unbrioken)  5 rounds for time: 200m Run 7 Deadlift 225/15514 Dip  STRONGFIT Cycle 2/Week 2Deadlift 5(L) 5(M) 5(MH) 5(H) (increase weight of last set each week) Hip Thrust 15(M) 15(MH) 15(H)  5 rounds::30 Power Runner 1:30 Rest  15-12-9Back Extension Incline Sit-up  _____________________________ COMPETITOR 3 rounds for quality:1:00 Row8 Jumping Squat10

UPPER BODY 10-12-14-16 (decreasing load) No rest between exercises.Chest PressFront Pulldown(alternate rounds with a partner)  10-12-14-16 (decreasing load) No rest between exercises.Shoulder Press Seated Row (alternate rounds with a partner)  10-12-14-16 (decreasing load) No rest between exercises.Machine Dip Pullover (alternate rounds with a partner)  10-12-14-16 (decreasing load) No rest between exercises.Lateral Raise Face Pull (alternate rounds with a partner)  10-12-14-16 (decreasing load) No rest between exercises.Biceps Curl Triceps

CROSSFIT Fight gone bad3 rounds of:Row for Calories Wall Ball 20/14Sumo Deadlift High Pull 75/55Box Jump 20″Push Press 75/55 ________________________ STRONGFIT Cycle 2/Week 2Dumbbell Shoulder Press12(L) 10(M) 8(MH) 6(H) (increase weight of last set each week) Lat Pulldown 12(L) 10(M) 8(MH) 6(H) (increase weight of last set each week) AMRAP 8:00 8 Calorie Ski Erg 8 Machine Dip 8 Seated Row  3 rounds: 15 Lateral