CROSSFIT
Seated Row
15(L) 12(M) 10(MH) 8(H)
With a partner for time:
50 Pull-up
100 KB Swing 53/35
40 Pull-up
100 Burpee to 6″
30 Pull-up
100 Box Jump 24/20
20 Pull-up
100 Calorie Assault Bike
10 Pull-up
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STRONGFIT
Week 2
5 rounds:
No rest between exercises.
8 Supinated Pulldown (M)
8 Dip (machine or bar)
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 EZ Bar Biceps Curl
10 EZ Bar Skull Crusher
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Machine Biceps Curl
12 Machine Triceps Extension
(alternate rounds with a partner)
8 rounds for reps + calories:
:20 Row
:10 Rest
:20 Push-up
:10 Rest
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COMPETITOR
3 rounds for quality:
200m Run
20 Cossack Squat (total)
10 Weighted Sit-up
5 DB Thruster (each arm)
Sotts Press
2×5 -choose weight-
Overhead Squat
60% 1×5
70% 3×5
60% 1×5
Snatch
70% 3×3
75% 3×2
80% 3×1
Deficit Snatch Pull
90% 3×5
For time:
25-20-15
Overhead Squat 115/85
5-4-3
Ring Muscle-up
4 rounds for quality:
15+ Strict Pull-up *use a band if needed to go unbroken
12 Triceps Rope Push-down + Band Burnout (unbroken)
12 Machine Pullover
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WEIGHTLIFTING
Cycle 1/Week 2
Power Clean
60% 1×5
65% 1×5
70% 1×5
75% 2×5
(based on Power Clean 1RM)
Clean Pull (floating)
70% 4×4
(based on Clean 1RM)
Front Squat
55% 1×5
60% 1×5
65% 1×5
70% 2×5
At a moderate load:
Bent Barbell Row 8-8-8
(pull each rep from a dead stop on the ground)
Barbell Biceps Curl
3×12 (M)
“Glory is fleeting, but obscurity is forever.”
~Napoleon Bonaparte
