CrossFit
For load:
Deadlift 8-8-5-5-5
(make consistent increases)
Core
35 Weighted Sit-up 25lbs
35 Toes to Bar
For time:
500m Row
21 Thruster 95/65
400m Row
15 Thruster
300m Row
9 Thruster
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Competitor
For time:
9 Deadlift 315/205
12 Deadlift 275/185
15 Deadlift 225/155
AMRAP 14:00
12 Dumbbell Box Step-up 50/35 (single db)
16 Alt-Arm Dumbbell Snatch 50/35
20 Burpee Over Dumbbell
24 Double Under
3 rounds for load: (constant load)
8 Tempo Leg Extension (:04 ecc)
12 Dynabody Super Squat
(rest 2:00 between rounds)
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Hypertrophy & Strength
Deadlift
57% 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)
“You will never do anything in this world without courage. It is the greatest quality of the mind next to honor.”
~Aristotle
