CROSSFIT
4 rounds:
6-8 Seated Row
12-15 Biceps Curl
5 rounds for total reps:
1:00 Double Under
2:00 Calorie Row
3:00 AMRAP:
10 Russian KB Swing 70/53
20 Weighted Sit-up 25/15
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STRONGFIT
Week 2
2 rounds: (very light)
15 Prone Incline Row (two hands)
15 Arnold Press
30 Band Pull Apart
Machine Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Lat Pulldown
15(L) 12(M) 10(MH) 8(H)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
Upright Row
15(L) 12(M) 10(MH) 8(H)
3 rounds:
No rest between exrecises.
20 Lateral Raise
20 Triceps Pushdown
(alternate rounds with a partner)
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COMPETITOR
2 rounds:
250m Row
10 Barbell Bent Over Row (empty bar)
10 Windshield Wiper
Weighted Pull-up
5(0) 5(L) 5(M) 1(MH) 5(H)
Single-Arm Seated Row
8(L) 8(M) 2×8(H) -each arm-
3 rounds:
8-10 Rear Delt Fly
15-20 EZ Bar Curl
(alt. sets with partner)
5 rounds for total reps:
1:00 Double Under
2:00 Calorie ABike
3:00 AMRAP:
10 Russian KB Swing 70/53
20 Weighted Sit-up 25/15
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WEIGHTLIFTING
Clean
70% 2×2
75% 2×1
80% 5×1
Clean Pull
100% 4×3
Front Squat
70% 1×3
75% 1×2
80% 3×1
“The artist is the medium between his fantasies and the rest of the world.”
~Federico Fellini
