CrossFit
For load:
Deadlift 8-5-3-3-3
(make consistent increases)
9-15-21
Weighted Sit-up 25lbs
V-up
AMRAP 10:00
10 Box Step Over 24/20
20 Alt-Arm Dumbbell Snatch 50/35
:30 L-Sit Hold
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Competitor
For load:
Every 1:00 for 10:00
1 Push Press + 1 Pause Jerk (:02 dip) + 1 Jerk
(add 10lbs/5lbs each set)
For time:
1000m Row
30 Deadlift 275/185
3 rounds for load: (constant load)
8 Tempo Leg Extension (:04 ecc)
10 Dynabody Super Squat
(rest 2:00 between rounds)
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Strength & Hypertrophy
Deadlift
60% 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)
“Vitality shows in not only the ability to persist but the ability to start over.”
~F. Scott Fitzgerald
