CrossFit
For load:
Deadlift 8-8-8-8
(make consistent increases)
3 rounds for time:
500m Row
400m Run
50 Double under
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Competitor
3 rounds for time:
500m Row
400m Run
50 Double under
Clean
70% 1×3
75% 2×2
80% 3×1
3 rounds:
10 Leg Extesnion
15 Leg Press
10 Leg Curl
(alternate rounds with a partner)
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Strength & Hypertrophy
Deadlift
55% 3×8
Pullover 3×8
(constant load)
Single-Arm Front Pulldown 3×8
(constant load)
Single-Arm Row 3×8
(constant load)
3 rounds:
No rest between exercises.
12 Tempo Rear Delt Fly (:04 ecc)
12 Standing Shrug
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
30 Gripper
30 Band Pull Apart
(alternate rounds with a partner)
“We must select the illusion which appeals to our temperament, and embrace it with passion, if we want to be happy.”
~Cyril Connolly
