CROSSFIT
Seated Row
15(L) 12(M) 10(MH) 8(H)
“Jackie-ish”
For Time:
1000m Row
50 Pull-up
30 Thruster 95/65
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STRONGFIT
Cycle 5/Week 1
Deadlift
8(L) 8(M) 1(MH) 8(H)
Single-Arm Seated Row
8(L) 8(M) 8(H)
3 rounds:
No rest between exercises.
8 Tempo Supinated Pulldown
12 Biceps Curl
(alternate rounds with a partner)
Rear Delt Fly
3×15 (M)
Choose load:
80m Sled Pull Shuttle
20m Farmers Walk Shuttle
40m Farmers Walk Shuttle
60m Farmers Walk Shuttle
80m Farmers Walk Shuttle
80m Sled Pull Shuttle
(alternate shuttles with a partner)
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COMPETITOR
3 rounds for quality:
10 KB Front Rack Lateral Step-up
15 Sumo Goblet Squat
10 DB Plank Pull Through (each arm)
15 Ring Row
Slow Snatch (:03 con/:03 ecc) + Tall Snatch + Sotts Press
3(2+2+5) with an empty barbell
Snatch
Work to Heavy 2
Muscle Clean + Tall Clean
3(2+1) at a moderate load
Clean Pull + Hang Clean + Clean + Jerk
80% 2(1+1+1+1)
85% 2(1+1+1+1)
Clean & Jerk
87.5% 2×1
For time:
42 Toes to Bar
21 Double DB Thruster 50/35
30 T2B
15 Double DB Thruster
18 T2B
9 Double DB Thruster
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POWERBUILDING
Cycle 1/Week 1
Russian Kettlebell Swing
15(L) 15(M) 15 (MH) 15(H)
Wide Grip Pulldown
12(L) 12(M) 12(MH) 12(H)
Cable Seated Row
12(L) 12(M) 12(MH) 12(H)
Lying Side Shoudler Adduction
3×12 (M)
Prone Incline Rear Delt Fly
3×12 (M)
Back Extension
3 sets (pick reps)
Side Plank Hold
2x :30 (both sides)
“To improve is to change; to be perfect is to change often.”
~Winston Churchill
