CROSSFIT
4 rounds:
5 Weighted Pull-up
10 Seated Row
(rest as needed between rounds)
3 rounds for time:
50′ DB Walking Lunge (1xDB) 50/35
15 Deadlift 185/125
500/400m Row
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STRONGFIT
Cycle 6/Week 1
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Lat Pulldown
8(L) 8(M) 8(MH) 8(H)
Cable Seated Row
3×15 (M)
3 rounds:
No rest between exercises.
12 Back Extension
15 Nautilus Ab
(alternate rounds with a partner)
AMRAP 8:00
8 Calorie Assault Bike
12 Biceps Curl
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COMPETITOR
3 rounds for quality:
15 Banded Monster Walk (each way)
12 Bicycle Crunch (each side)
10 Cossack Squat (total)
:20 Weighted Wall Sit
Slow Snatch (:03 con/:03 ecc) + Tall Snatch + Sotts Press
3(2+2+5) with an empty barbell
Snatch + OH Squat + Snatch
82.5% 3(1+1+1)
Hang Muscle Clean + Muscle Clean
3(1+2) at a moderate load
Clean Pull + Hang Clean + Clean + Jerk
50% 1+1+1+1
60% 1+1+1+1
70% 1+1+1+1
Clean & Jerk
Work up to Heavy 1
For time:
50-40-30
Calorie Row
5-4-3
Rounds of “Cindy”
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POWERBUILDING
Cycle 1/Week 4 (deload)
Trap Bar Deadlift
3×8 (M)
Dumbbell Bent Row
3×8 (M)
Supinated Lat Pulldown
3×12 (M)
Seated Row
3×12 (M)
Seated Dumbbell Rear Delt Fly
2×15 (M)
2 rounds:
No rest between exercises.
15 Back Extension
:30 Plank Hold
(alternate rounds with a partner)
“When my horse is running good, I don’t stop to give him sugar.”
~Douglas Horton
