June 2023

CROSSFIT Walking Lunge (steps each leg) 10(L) 8(M) 6(MH) 4(H)  2 rounds for time:250m Row (rest 1:30)250m Row(rest 1:15)250m Row(rest 1:00) 250m Row(rest :45)250m Row(rest :30) 250m Row(rest :15) 250m Row(rest 3:00) ____________________________ STRONGFIT Cycle 4/Week 2Machine Squat 10(L) 10(M) 10(MH) 10(H)  Hamstring Curl20(L) 15(M) 10(H)  Leg Press 10(H) 15(MH) 20(M)   Leg Extension 20(L) 15(M) 10(H)  2 rounds: 40m Backwards Sled Drag 40m Sled Pull 40m Sled Push (alternate […]

CROSSFIT Incline Bench Press10(L) 8(M) 6(MH) 4(H)  For time:5 Wall Walk200m Run 50 KB Swing 53/35200m Run 50 Wall Ball 20/14200m Run 50 Toes to Bar200m Run 50 Box Jump Over 24/20200m Run 5 Wall Walk __________________________ STRONGFIT Cycle 4/Week 24 rounds: 4 Close Grip Bench Press + 4 Bench Press (make consistent increases)  Tempo Dumbbell Fly (:04 ecc) 8(L) 8(M) 8(H)  3 rounds: No rest

SLEDS5 rounds: 20m Sled Push Shuttle 135/90(alternate shuttles with a partner)  80m Sled Pull Shuttle 135/9080m Farmer Walk 70/44 4 rounds: 40m Sled Push Shuttle 135/90(alternate shuttles with a partner)  80m Sled Pull Shuttle 135/90 80m Farmer Walk 70/44 3 rounds: 60m Sled Push Shuttle 135/90(alternate shuttles with a partner)  _______________________ WEIGHTLIFTING Hang Snatch (AK) + Hang Snatch (BK) +

CROSSFIT Turkish Get-up Build to a heavy single For time:10-9-8-7-6-5-4-3-2-1Power Clean 115/75Pull-up ___________________________ STRONGFIT Cycle 4/Week 1Lat Pulldown 8(L) 8(M) 8(MH) 8(H)  DB Bent Row 8(L) 8(M) 8(MH) 8(H)  AMRAP 8:008 Dumbbell Pullover 8 Russian Kettlebell Swing  Face Pull 3×15 (M)  3 rounds: 10-15 Back Extension :30 Weighted Plank Hold (alternate rounds with a partner)  ______________________________ COMPETITOR 3 rounds for quality:4/3 Weighted Pull-up15 Ring Push-up10 Hanging

CROSSFIT 2 rounds: (with a partner)15 Med Ball Sit-up15 Russian Twist15 Leg Throwdowns AMRAP 6:003 Handstand Push-up6 Calorie Row9 Russian Kettlebell Swing 70/44 (Rest 3:00) AMRAP 6:009 Russian Kettlebell Swing 70/536 Calorie Row3 Handstand Push-up _____________________________ STRONGFIT Arnold Press8(L) 8(M) 8(MH) 8(H)  Weighted Dip 8(L) 8(M) 8(MH) 8(H)  3 rounds: No rest between exercises.8 Tempo DB Lateral Raise (:04

CROSSFIT Walking Lunge (steps each leg) 12(L) 10(M) 8(MH) 6(H)  For time:200m Farmer Carry 53/3525 Thruster 95/6550/40 Calorie Assault Bike25 Thruster200m Farmer Carry _____________________ STRONGFIT Machine Squat 10(L) 10(M) 10(MH) 10(H)  Hamstring Curl20(L) 15(M) 10(H)  Leg Press 20(L) 15(M) 10(H)  Leg Extension 20(L) 15(M) 10(H)  2 rounds: 40m Backwards Sled Drag 40m Sled Pull 40m Sled Push (alternate rounds with a partner) 1:00 Plank Hold (during

CROSSFIT Incline Bench Press12(L) 10(M) 8(MH) 6(H)  AMRAP 20:00200m Run10 Burpee Box Jump Over 24/2020 DB Snatch 50/35 (alt. arms)30 Double Under _________________________ STRONGFIT4 rounds: 5 Close Grip Bench Press + 5 Bench Press (make consistent increases)  Tempo Dumbbell Fly (:04 ecc) 8(L) 8(M) 8(H)  3 rounds: No rest between exercises:8-12 Decline Chest Press 8-12 Low Row (alternate rounds witha partner)  Tempo

SLEDS3 rounds:80m Backwards Drag Shuttle 80m Sled Pull Shuttle 80m Sled Push Shuttle 80m Famers Walk (alternate shuttles with a partner)  ________________________ WEIGHTLIFTING Hang Snatch (AK) + Hang Snatch (BK) + Floating Snatch Build to a heavy set of: 1+1+1 Hang Clean (AK) + Hang Clean (BK) + Jerk Build to a heavy set of: 1+1+1 Pause Squat 50% 1×355% 1×3 60% 1×3  Weighted

CROSSFIT “Bradshaw” 10 Rounds for time:3 Handstand Push-up6 Deadlift 225/15512 Pull-up24 Double under STRONGFIT Cycle 3/Week 3Trap Bar Deadlift 8(L) 5(M) 3(MH) 3(H)  Bent Barbell Row 8(L) 8(M) 8(MH) 8(H)  21-15-9 Lat Pulldown Russian Kettlebell Swing  3 rounds: 12 Prone Incline Rear Delt Fly 12 Ring Row  Sled Pull 200m  ___________________________ COMPETITOR For quality:8/6 Weighted Strict Pull-up15 Single Arm Z-Press (each arm)25 Banded Glute Bridge15 Jacknife