CROSSFIT
For load:
Back Squat 6-6-6-6
(make consistent increases)
“Christine”
3 rounds for time:
500m Row
12 Deadlift (bodyweight)
21 Box Jump 24/20
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STRONGFIT
Cycle 2/Week 2
Pause Deadlift (BK)
3(L) 3(M) 3(MH) 3(H)
*increase weight of final set each week.
3 rounds:
No rest between exercises.
8-12 Lat Pulldown
8-12 Pullover
8-12 Seated Row
8-12 Dumbbell Shrug
(alternate rounds with a parter)
21-15-9
Calories Assault Bike
Back Extension
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COMPETITOR
3 rounds for quality:
8 Single-Arm Pulldown (M) (each arm)
12 Supinated Grip Bent Row (M)
Bench Press 4-4-4-4-4
(make consistent increases)
Front Rack Lunges 10-10-10-10
(increase weight of final set from last week)
With a partner for time:
20/16 Calorie Assault Bike (together)
8 Rope Climb (split)
40 Deadlift 315/225 (split)
8 Rope Climb (split)
20/16 Calorie Assault Bike (together)
5 rounds for time:
Max Handstand Hold (in place)
(1:00 rest between attempts)
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POWERBUILDING
Cycle 4/Week 2 (testing next week)
Lat Pulldown
8(L) 8(M) 8(MH) 8(H)
Seated Row
8(L) 8(M) 8(MH) 8(H)
Rear Delt Fly
3×15 (M)
Weighted Plank Hold
2x :20 (H)
“We do not know the true value of our moments until they have undergone the test of memory.”
~Georges Duhamel
