CROSSFIT
“Fight Gone Bad”
3 rounds of:
Row for Calories
Wall Ball 20/14
Sumo Deadlift High Pull 75/55
Box Jump 20″
Push Press 75/55
(rest 1:00 between rounds)
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STRONGFIT
Cycle 4/Week 2
Trap Bar Deadlift
5(L) 5(M) 5(MH) 5(H)
Good Morning
8(L) 8(M) 8(H)
Farmers Carry
4x 80m
(alternate with a partner)
2 rounds:
20 Reverse Hyper
20 Nautilus Ab
(alternate with a partner)
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COMPETITOR
3 rounds for quality:
10 Bottoms Up KB Strict Press (5 each arm)
10 Russian Twist (each side)
10 Hanging Leg Lift Over
7 rounds for time:
9 Box Jump 30/20
7 Devil Press (2xDB) 50/35
5 Shuttle Run (50′ = 1)
(1:00 rest between rounds)
2 rounds for time:
Power Clean 3-2-1-3-2-1
*build up to 80/85% first round, then 85/90% for the singles
(rest as needed between rounds)
Jerk Dip + Push Press + Push Jerk
Build to Heavy 1+1+1
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POWERBUILDING
Cycle 1/Week 2
Single-Leg RDL
3×8 (M)
Single-Leg Hip Thrust
3×12 (M)
Back Extension
3×15 (0)
Ab Wheel
3 sets (pick reps)
Farmers Carry
4x 80 (M)
“Man’s main task in life is to give birth to himself, to become what he potentially is. The most important product of his effort is his own personality.”
~Erich Fromm
