CROSSFIT
“CrossFit Total”
1 Hour to Complete:
Build to Heavy 1 Back Squat
Build to Heavy 1 Strict Press
Build to Heavy 1 Deadlift
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STRONGFIT
Week 2
2 rounds: (very light)
10 Single Leg RDL
10 Press-up
10 Slow Mountain Cliimber
Trap Bar Deadlift
10(L) 8(M) 6(MH) 4(H)
For time:
21-15-9
Russian Kettlebell Swing
Leg Press
2 rounds:
20 Leg Lift
30 Heel Tap
10 V-up
30 Toes touch
20 Bicycle Crunch
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COMPETITOR
Behind the Neck Jerk
55% 1×2
60% 1×2
65% 1×2
70% 1×2
75% 1×2
3 sets:
10 Strict Toes to Bar
20 KB Side Bends (heavy)
30yd Farmer Carry (heavy)
For time:
1-2-3-4-5-6-7-8-9-10
Strict Pull-up
Strict Dip
*Every time you break a set, perform 10 Burpees
For time:
Accumulate 2:00 HS Hold
*Every time you break, perform 30 Double Unders
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POWERBUILDING
Cycle 1 /Week 2
Trap Bar Farmers Carry
15m(L) 15m(M) 15m(MH) 15m(H)
Tempo Seated Row (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Tempo Single-Arm Front Pulldown (:04 ecc)
8(L) 8(M) 8(H)
Kelso Shrug
3×15 (MH)
4 rounds:
Cable Biceps Curl 21’s
(alternate rounds with a partner)
2 rounds:
12 Back Extension
Incline Sit-up (pick reps)
“Luck is not something you can mention in the presence of self-made men.”
~E. B. White
