CROSSFIT
Dumbbell Romanian Deadlift
8(L) 8(M) 8(MH) 8(H)
*follow each set with 8 heel elevated goblet squat
5 rounds for time:
12 Thruster 95/65
21 KB Swing 53/35
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STRONGFIT
Week 2
2 rounds: (very light)
10 Single Leg RDL
10 Press-up
10 Slow Mountain Cliimber
Farmers Carry
5x20m (increasing load)
(use carry handles)
3 rounds:
No rest between exercises.
10 Seated Row
15 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Supinated Pulldown
12 Biceps Curl
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
20 Reverse Hyper (M)
20 Nautilus Ab (M)
(alternate rounds with a partner)
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COMPETITOR
For quality:
1000m Row/Ski/Run or (2000m Bike)
3-5 minutes of hip circle (band) warm-up
2-3 minutes of crossover symmetry
2-3 rounds for quality:
15 Air Squat
12 Calorie Assault Bike
9 Wall Ball
6 GHD Sit-up
3 Inchworm to Press-up
2 rounds for time:
50 GHD Sit-ups
75 Wall Ball 20/14
Power Clean & Push Jerk
65% 1×2
70% 2×2
75% 1×2
80% 2×2
85% 1×2
Back Squat
80% 5×3
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POWERBUILDING
Deload Week
Dumbbell Bent Row
3×8 (M)
Trap Bar Deadlift
35% 1×8
50% 1×8
55% 1×8
60% 1×8
Seated Row
3×8 (M)
Wide Grip Pulldown
3×12 (M)
Prone Incline Shrug
3×12 (M)
Ab Wheel
2 sets (pick reps)
“More tears are shed over answered prayers than unanswered ones.”
~Saint Teresa of Avila
