CROSSFIT
“1/2 Murph”
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
(partition anyhow)
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STRONGFIT
Week 1
2 rounds: (very light)
12 Seated Arc Raise
12 Lying Side Adduction
12 H-Raise
Alt Arm Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Pec Deck
15 Machine Dip
(alternate rounds with a partner)
Pullover
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Supinated Pulldown
15 EZ Bar Biceps Curl
(alternate rounds with a partner)
For time:
500m Row
(rest 1:30)
500m Row
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COMPETITOR
3 rounds:
15 Supinated Grip Bench Press
15 Supinated Grip Bent Over Row
15 Single-Leg Calf Raises (each leg)
Every 1:00 for 21:00
Minutes 1:00 – 5:00
3 Hang Muscle Clean @ 45-60%
Minutes 5:00 – 8:00
Rest
Minutes 8:00 – 13:00
2 Power Clean + 1 Push Jerk @ 60-70%
Minutes 13:00 – 16:00
Rest
Minutes 16:00 – 21:00
1 Clean & Jerk @ 70-80%
Barbell Reverse Lunge
7(L) 7(M) 7(MH) 7(H)
For time:
800m Run
50 Strict Pull-ups
100 Push-ups
150 Air Squats
800m Run
(Not partitioned – if you have a vest, wear it)
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WEIGHTLIFTING
Drop Snatch
3(L) 3(M) 3(MH)
Snatch
70% 3×3
Snatch Deadlift
95% 3×3
Back Squat
70% 3×3
Side Plank Hold
3x :15
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POWERBUILDING
Deload
Bench Press
35% 1×8
50% 1×5
60% 1×3
65% 1×8
Pause Bench Press
75% 3×1
Sling Shot Bench Press
85% 2×3
Seated Row
3×8 (M)
Cross Body Hammer Curl
3×8 (M)
H-Raise
3×12 (M)
“To profit from good advice requires more wisdom than to give it.”
~Wilson Mizner
