CROSSFIT
Barbell Reverse Lunge (each leg)
8(L) 6(M) 4(H)
For time:
30 DB Curtis-Ps 2×35/25
Click here for video of Curtis P
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STRONGFIT
Week 2
Assault Bike
1:00 Easy
:20 Fast
1:00 Easy
:20 Fast
1:00 Easy
:20 Fast
1:00 Easy
Deadlift
6(L) 6(M) 6(MH) 6(H)
2 rounds for calories + distance:
3:00 Row
2:00 Sled Push Shuttle
1:00 Farmers Carry Shuttle
(rest 3:00 between rounds)
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COMPETITOR
2 rounds:
250/200m Row
12 Curtsy Lunge (each leg)
8 Banded Pilaf Press + Rotation (each side)
3 rounds for reps:
AMRAP 1:00
Snatch (any type – barbell cycling)
*first round at 40%, second at 50%, third at 60%
(rest 2:00 between rounds)
Back Squat
65% 1×6
70% 1×3
75% 1×1
80% 2×6
3 sets:
8 Reverse Lunge (alternating legs)
12 Leg Extension
For time:
30 DB Curtis-Ps 2×50/35
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POWERBUILDING
Cycle 2/Week 2
Deadlift
35% 1×8
45% 1×5
55% 1×3
60% 1×1
70% 1×1
80% 2×3
Single-Arm Row
10(L) 10(M) 10(MH) 10(H)
Dumbbell Pullover
10(L) 10(M) 10(MH) 10(H)
Behind the Neck Pulldown
10(L) 10(M) 10(MH) 10(H)
Face Pull
4×15 (M)
Nautilus Ab Machine
40(M)
“To teach is to learn twice.”
~Joseph Joubert
