CROSSFIT
Weighted Pull-up
6(L) 6(M) 6(MH) 6(H)
*follow each set with 20 band pull apart.
(if lat pulldown inrease reps to 12)
“Hitch in a Ditch”
5 rounds for time:
1000/800m Assault Bike
60 Double Under
15 Toes to Bar
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STRONGFIT
Week 2
2 rounds: (very light)
12 Single-Arm Pullover
12 Lying Side Adduction
12 Supine Scaption
Tempo Shoulder Press (:04 ecc/:02 pause)
6(L) 6(M) 6(MH) 6(H)
Tempo Pullover (:04 ecc/:02 pause)
6(L) 6(M) 6(MH) 6(H)
3 rounds:
No rest between exercies.
8-12 Machine Shoulder Press
8-12 Lateral Raise
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercies.
12 Plate Circle (both directions)
12 Plate Side to Side (over and back is one)
12 Plate Overhead Triceps Extension
(alternate rounds with a partner)
100 Band Triceps Pushdown
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COMPETITOR
For quality:
1000m Run
-Banded Stretches-
Every 1:00 for 10:00 (10 rounds)
1 Clean & Jerk starting at 40%
*Make consistent increases each round
Every 2:00 for 10:00 (5 rounds)
2 Hips to Rings (shoulders over rings)
1 Ring Muscle-up (no dip)
2 Ring Dip
1 Muscle Down
For time:
40/32 Calorie Row
20 DB Clean & Jerk (2xDB)
10 Ring Muscle-up
(3:00 Rest)
20/16 Calorie Row
10 DB Clean & Jerk (2xDB)
5 Ring MU
3 rounds for time:
2 sets –
40m (2x20m) Sled Push 180/135
80m (2x40m) Farmer Carry 53/35
40m (2x20m) DBall/Sandbag Carry 100/80
(alternate full rounds with partner)
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WEIGHTLIFTING
Post Meet Deload
Rest
-or-
Muscle Clean
4×4 (M)
Hang Power Clean (from hip)
4×3 (L/M)
Clean Pull (from blocks)
4×4 (M)
Front Squat
4×4 (L/M)
2 rounds:
:20 Sorenson Hold
:40 Plank Hold
“He who seeks for methods without having a definite problem in mind seeks in the most part in vain.”
~David Hilbert
