July 2023

UPPERBODY 3 rounds: No rest between exercises.8 Wide Grip Machine Chest Press8 Neutral Grip Machine Chest Press(alternate rounds with a partner)  3 rounds: No rest between exercises.8 Behind the Neck Lat Pulldown 8 Supinated Pulldown (alternate rounds with a partner)  3 rounds: No rest between exercises.8 Wide Grip Machine Shoulder Press8 Neutral Grip Machine Shoulder Press(alternate rounds with a partner)  3 […]

CROSSFIT Dumbbell Pullover 15(L) 12(M) 10(MH) 8(H)  For time:80/60 Calorie Assault Bike60 Push-up40 DB Snatch 50/3520 Pull-up __________________________ STRONGFIT Cycle 5/Week 3Dumbbell Shoulder Press 8(L) 8(M) 8(MH) 8(H)  3 rounds: No rest between exercises.8 Tempo Pec Deck (:04 ecc) 8 Tempo Machine Dip (:04 ecc) (alternate rounds with a partner)  3 rounds: No rest between exercises.8 Tempo Lateral Raise (:04 ecc) 8 Tempo Machine

CROSSFIT Reverse Lunge 8(L) 8(M) 8(MH)  AMRAP 12:00250m Row7 Single Arm DB Thruster 50/35 (left)7 Single Arm DB Thruster 50/35 (right)35 Double Under ___________________________ STRONGFIT Cycle 5/Week 3Box Squat (parallel) 8(L) 6(M) 4(MH) 2(H)  3 rounds: No rest between exercises.12 Hamstring Curl 8 Steps Walking Lunge (each leg) (alternate rounds with a partner)  3 rounds: No rest between exercises.12 Leg Extension 12 Leg Press (alternate

CROSSFIT Standing Shoulder Press8(L) 8(M) 8(MH) 8(H)  For time:15-12-9-6-3Bench Press 135/95Toes to BarRussian KB Swing 70/44 _______________________________ STRONGFIT Cycle 5/Week 3Bench Press8(L) 6(M) 4(MH) 2(H)  Pullover 8(L) 8(M) 8(MH) 8(H)  3 rounds: No rest between exercises.8-12 Incline Press 8-12 Seated Row8-12 Decline Press (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Front Pulldown 8-12 Chest Press 8-12 Low Row (alternate rounds with

CROSSFIT Seated Row 12(L) 10(M) 8(MH) 6(H)  For time:30-20-10Hang Power Clean 95/65Pull-up _____________________________ STRONGFIT Cycle 5/Week 2Deadlift 5(L) 5(M) 1(MH) 5(H)  Single-Arm Seated Row8(L) 8(M) 8(H)  3 rounds: No rest between exercises.8 Tempo Supinated Pulldown 12 Biceps Curl (alternate rounds with a partner)  Rear Delt Fly 3×15 (M)  Choose load:80m Sled Pull Shuttle 20m Farmers Walk Shuttle40m Farmers Walk Shuttle60m Farmers Walk Shuttle80m Farmers

UPPER BODY Neutral Grip Chest Press6(H) 12(MH) 25(M) (start with a couple of warm-up sets)  Neutral Grip Lat Pulldown 6(H) 12(MH) 25(M) (start with a couple of warm-up sets)  Neutral Grip Machine Shoulder Press6(H) 12(MH) 25(M) (start with a couple of warm-up sets)  Pullover 6(H) 12(MH) 25(M) (start with a couple of warm-up sets)  Machine Dip 6(H) 12(MH) 25(M) (start with a couple of

CROSSFIT For time: 150 Double Under AMRAP 20:0020/16 Calorie Assault Bike20 Steps DB Walking Lunge 50/35 (1xDB)20 Push-up ____________________________ STRONGFIT Cycle 5/Week 2Dumbbell Shoulder Press 10(L) 10(M) 10(MH) 10(H)  3 rounds: No rest between exercises.8 Tempo Pec Deck (:04 ecc) 8 Tempo Machine Dip (:04 ecc) (alternate rounds with a partner)  3 rounds: No rest between exercises.8 Tempo Lateral Raise (:04 ecc) 8 Tempo

CROSSFIT Machine Squat or Leg Press 12(L) 10(M) 8(MH) 6(H)  For time:24 Toes to Bar72 Double Under12 Deadlifts 275/18520 Toes to Bar60 Double Under10 Deadlift16 Toes to Bar48 Double Under8 Deadlift ____________________________ STRONGFIT Cycle 5/Week 2Box Squat (parallel) 10(L) 8(M) 6(MH) 4(H)  3 rounds: No rest between exercises.12 Hamstring Curl 8 Steps Walking Lunge (each leg) (alternate rounds with a partner)  3

CROSSFIT Machine Chest Press10(L) 8M) 6(MH) 4(H)  3 rounds for time:500m Row20 Burpee Over the Rower (rest 2:00 between rounds)  ______________________________ STRONGFIT Cycle 5/Week 2Bench Press10(L) 8(M) 6(MH) 4(H)  Pullover 8(L) 8(M) 8(MH) 8(H)  3 rounds: No rest between exercises.8-12 Incline Press 8-12 Seated Row8-12 Decline Press (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Front Pulldown 8-12 Chest Press 8-12 Low