CROSSFIT
“Upside Down Lactic Ladders”
5 rounds for total calories:
:50 Row for calories
:10 Rest
:40 Row for calories
:20 Rest
:30 Row for calories
:30 Rest
:20 Row for calories
:40 Rest
:10 Row for calories
:50 Rest
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STRONGFIT
Cycle 7/Week 2
Back Squat
10(L) 8(M) 6(MH) 4(H)
2 rounds:
8 Bulgarian Split Squat
8 Single Leg RDL
(alternate rounds with a partner)
Leg Press
6(H) 12(MH) 25(M)
2 rounds:
No rest between exercises.
15 Leg Extension
15 Hamsting Curl
(alternate rounds with a partner)
Standing Calf Raise
2 sets (pick reps)
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COMPETITOR
3 rounds for quality:
12 Hanging Leg Lift Over (6 each side)
10 Plate Around the World (5 each way)
8 Handstand Shoulder Tap
Pressing Drop Snatch + Sotts Press
2+2(L) 2+2(M) 2+2(MH)
Snatch Deadlift + Snatch Pull + Snatch
65% 2(1+1+1)
70% 2(1+1+1)
75% 2(1+1+1)
Snatch Pull
100% 3×2
For time:
40-30-20-10
Push-up
Calorie Row
3 rounds for quality:
5 Close Grip Bench Press
10 Deficit Push-up
15 DB Cross Body Hammer Curl (each arm)
5 Weighted Chin-up
10 Double DB Prone Row
15 DB Kickback (each arm)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
70% 2×3
80% 2×3
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 2×2
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Triceps Extension
8(L) 8(M) 8(MH) 8(H)
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POWERBUILDING
Testing
Back Squat
Build to 1RM
“If you rest, you rust.”
~Helen Hayes
