CROSSFIT
Machine Shoulder Press
15(L) 12(M) 10(MH) 8(H)
5 rounds:
No rest between exercises.
10 Machine Dip
10 Machine Biceps Curl
(alternate rounds with a partner)
5 rounds:
No rest between exercises.
10 Supinated Front Pulldown
10 Machine Triceps Extension
(alternate rounds with a partner)
2 rounds:
20 Pec Deck
20 Rear Delt Fly
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SLEDS
5 rounds:
20yd Shuttle Run
20yd Sled Push Shuttle 180/135
20yd Shuttle Run
(alternate rounds with a partner)
200yd Recovery Walk
4 rounds:
40yd Shuttle Run
40yd Sled Push Shuttle 135/90
40yd Shuttle Run
(alternate rounds with a partner)
200yd Recovery Walk
3 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 90/45
60yd Shuttle Run
(alternate rounds with a partner)
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WEIGHTLIFTING
Machine Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Front Pulldown
8(L) 8(M) 8(MH) 8(H)
Machine Dip
10(L) 10(M) 10(MH) 10(H)
Seated Row
10(L) 10(M) 10(MH) 10(H)
Triceps Extension
12(L) 12(M) 12(H)
Biceps Curl
12(L) 12(M) 12(H)
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POWERBUILDING
Cycle 1/Week 3
Reverse Grip Bench Press
35% 1×5
45% 1×5
55% 1×5
60% 1×5
(based on bench press 1rm)
Bradford Press
8(L) 8(M) 8(MH) 8(H)
(increase weight of last set each week)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
(increase weight of last set each week)
2 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8 Tempo Dumbbell Lateral Raise (:04 ecc)
8-12 Machine Dip
(alternate rounds with a partner)
4 rounds:
8 Rolling Dumbbell Triceps Extension (M)
8 Cross Body Hammer Curl (M)
(alternate rounds with a partner)
“I love the smell of juice boxes in the morning.”
~Robert Duvall
