FUNCTIONAL FITNESS
“CrossFit Total”
For load:
Back Squat 1RM
Strict Press 1RM
Deadlift 1RM
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STRONGFIT
Week 2
2 rounds: (very light)
12 Plate Circle (left)
12 Plate Circle (right)
12 Plate Side to Side (over and back is one)
(alternate rounds with a partner)
Machine Incline Press
10(L) 10(M) 10(MH) 10(H)
Pullover
10(L) 10(M) 10(MH) 10(H)
Machine Dip
10(L) 10(M) 10(MH) 10(H)
Low Row
10(L) 10(M) 10(MH) 10(H)
10-20-30-20-10
Calorie Row
Push-up
Sit-up
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COMPETITOR
3 sets:
12 Press-up
8 Single-Leg Toes to Bar
4 Strict Pull-up
:15 Chin Over Bar Hold
“The Total”
For load:
Back Squat 1RM
Bench Press 1RM
Deadlift 1RM
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POWERBUILDING
Peak Week
Front Pulldown
8(L) 8(M) 2×8(H)
Pullover
8(L) 8(M) 2×8(H)
Single-Arm Low Row
8(M) 2×8(H)
Magnum Pulldown
8(M) 2×8(H)
Rear Delt Fly
4×20 (M)
Cable Curl
4×25 (M)
“The cure for crime is not the electric chair, but the high chair.”
~J. Edgar Hoover
