CROSSFIT
“Half Murph”
For time:
800m Run
50 Pull-up
100 Push-up
150 Air Squat
800m Run
(may partition)
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STRONGFIT
Cycle 2/Week 2
Deadlift
5(L) 5(M) 5(MH) 5(H)
3 rounds:
8-12 Lat Pulldown
8 Tempo Rear Delt Fly (:04 ecc)
8-12 Seated Row
(alternate rounds with a partner)
Back Extesnion
3×12 (0)
3 rounds:
80yd Sled Pull (M)
80yd Farmers Carry (M)
(alternate rounds with a partner)
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COMPETITOR
3 rounds for quality:
12 Double KB Clean (L)
9 Pulse-up
6 Double KB Thruster (L)
For time:
50/40 Calorie Assault Bike
-then-
3 rounds –
25 GHD Sit-up
5 Clean & Jerk 185/125
-then-
50/40 Calorie Assault Bike
Pause Front Squat
2(L) 2(M) 1(MH) 1(H)
Split Jerk (barbell cycling)
10-8-6-4-2
(keep it light)
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POWERBUILDING
Cycle 5/Week 1
Deadlift
40%1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×5
Rack Pull (BK)
75% 1×1
80% 1×1
85% 1×1
Bent Barbell Row
6(L) 6(M) 6(MH) 6(H)
Rear Delt Fly
4×15 (M)
Incline Sit-up
2 sets (pick reps)
(increase reps each week)
“What the mind doesn’t understand, it worships or fears.”
~Alice Walker
