CROSSFIT
Seated Row
15 (L) 12(M) 10(MH) 8(H)
Dumbbell Pullover
15 (L) 12(M) 10(MH) 8(H)
2 rounds for time:
600m Assault Bike
500m Row
400m Run
(rest 2:00 between rounds)
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STRONGFIT
Cycle 1/Week 1
Standing Shoulder Press + Weighted Dip
5+5 (L)
5+5 (M)
5+5 (MH)
5+5 (H)
3 rounds:
No rest between exercises.
8-12 Pullover
8-12 Lat Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 EZ Bar Front Raise
8-12 EZ Bar Biceps Curl
(alternate rounds with a partner)
AMRAP 10:00
15 Calorie Row
15 Push-up
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COMPETITOR
10-8-6 for quality:
Single-Leg Deadlift (total)
Med Ball Lunge with a Twist
Single-Leg Toes to Bar
For load:
Every 1:00 for 10:00
1 Power Snatch
(make consistent increases)
Power Snatch (barbell cycling)
10-8-6-4-2
(increasing load)
Floating Snatch Deadlift
80% 1×5
85% 1×4
90% 1×3
95% 1×2
For time:
5-4-3-2-1
Rope Climb
25-20-15-10-5
Overhead Squat 95/65
*OPTIONAL BODYBUILDING*
Upper Body Pull
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Clean Pull
100% 3×3
Split Squat
8(L) 6(M) 4(H)
Seated Row
8(L) 6(M) 4(H)
Rear Delt Fly
4×15 (M)
“Ninety-nine percent of the failures come from people who have the habit of making excuses.”
~George Washington Carver
