CROSSFIT
DB Bent Over Row
12(L) 10(M) 8(MH) 6(H) -each arm-
For time:
1500/1200m Row
*Every 2:00 until complete:
5 Pull-up
10 Push-up
15 Sit-up
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STRONGFIT
Week 1
2 rounds: (very light)
12 Prone Incline Y-Raises
12 Prone Incline Rear Delt Fly
12 Standing Lateral Raise
Alt-Arm Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H) (each arm)
Alt-Arm Dumbbell Upright Row
8(L) 8(M) 8(MH) 8(H) (each arm)
Complete with as little rest as possible: (chipper style)
50 Shoulder Press
50 Lateral Raise
50 Machine Dip
50 Triceps Pushdown
For time:
500m Ski Erg
(rest 1:30)
500m Ski Erg
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COMPETITOR
Deadlift (:03 eccentric, :01 pause on floor)
4-3-2-1
Strict Pull-up
60 reps *in as few sets as possible*
(rest as needed to get big sets)
4 sets:
8 Seated Row
8 Incline DB Curl
8 Rear Delt Fly
For time:
120/100 Calorie Row
60 Box Jump 30/24
30 Clean & Jerk 185/125
15 Muscle-up
Each set for load:
4x40m Sled Push (Moderate load – fast)
(1:00 rest betwee sets, 3:00 rest after all 4 sets)
4x30m Sled Push (Moderately Heavy load – fast)
(1:00 rest betwee sets, 3:00 rest after all 4 sets)
4x20m Sled Push (Heavy load – move quick)
(1:00 rest betwee sets, 3:00 rest after all 4 sets)
4x10m Sled Push (HEAVIEST LOAD – march)
(1:00 rest betwee sets)
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WEIGHTLIFTING
Clean
70% 1×3
75% 1×3
80% 2×3
Clean Pull
90% 2×3
100% 3×2
Front Squat
70% 2×3
75% 3×2
Dumbbell Bent Row
12(L) 10(M) 8(MH) 6(H)
Dumbbell Biceps Curl
12(L) 10(M) 8(MH) 6(H)
“You’re only as young as the last time you changed your mind.”
~Timothy Leary
