CROSSFIT
Strict Pull-up
Every 2:00 for 10:00
Max Unbroken Pull-up (use assistance to get 8+)
For time:
10-8-6-4-2
Hang Power Clean 135/95
100-80-60-40-20
Double Under
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STRONGFIT
Week 1
H-Raise
3×15 (L)
Dumbbell Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
EZ Bar Upright Row
15(L) 12(M) 10(MH) 8(H)
EZ Bar Overhead Triceps Extension
15(L) 12(M) 10(MH) 8(H)
3 rounds:
No rest between exercises.
15 Reverse Grip Triceps Pushdown
15 Close Grip Triceps Pushdown
(alternate rounds with a partner)
50 Partner Lateral Raise
(partner puts hands on elbows and provides resistance)
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COMPETITOR
Power Clean
75% 1×5
80% 1×3
85% 1×1
80% 1×5
85% 1×3
90% 1×1
Deadlift (:03 eccentric, :01 pause on floor)
6-6-4-4-4
4 rounds:
80m Sled Push Shuttle 225/135
80m Farmer Carry 70/53
80m DBall Bear Hug Carry 100/80
(1:1 rest)
For time:
21 Deadlift 225/155
400m Run
15 Deadlift
400m Run
9 Deadlift
400m Run
-immediately into-
50 Bar Facing Burpees
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WEIGHTLIFTING
Pause Clean (:02 BK)
60% 1×2
65% 1×2
70% 3×2
Clean Pull
90% 4×4
Front Squat
60% 4×4
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Dumbbell Biceps Curl
8(L) 8(M) 8(MH) 8(H)
“Just because something doesn’t do what you planned it to do doesn’t mean it’s useless”
~Thomas A. Edison
