CROSSFIT
Dumbbell Bent Row
12(L) 12(M) 12(MH) 12(H)
For time:
1000/800m Assault Bike
21 Pull-up
42 Push-up
1000/800m Assault Bike
42 Push-up
21 Pull-up
1000/800m Assault Bike
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STRONGFIT
Week 2
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)
75 Partner Lateral Raise
(partner puts hands on elbows and provides resistance)
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COMPETITOR
Deadlift (:03 eccentric, :01 pause on floor)
5-5-3-3-3
Strict Pull-up
40 reps *in as few sets as possible*
(rest as needed to get big sets)
4 sets:
8 Seated Row
10 Incline DB Curl
12 Rear Delt Fly
5 rounds:
40m Sled Push 225/135
40m Backwards Sled Drag 225/135
40m Suitcase Carry (Left arm) 53/35
40m Suitcase Carry (Right arm) 53/35
(1:00 rest between rounds)
For time:
40-30-20-10 DB Snatch 50/35
20-15-10-5 Burpee Box Jump 24/20
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WEIGHTLIFTING
Pause Clean (:02 BK)
60% 1×2
65% 1×2
70% 1×1
75% 2×2
Clean Pull
95% 4×3
Front Squat
65% 4×4
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Dumbbell Biceps Curl
8(L) 8(M) 8(MH) 8(H)
“As is our confidence, so is our capacity.”
~William Hazlitt
