CROSSFIT
3 rounds for quality:
10 Hanging Leg Raise
15 Weighted Sit-up
20 Russian Twist (each side)
With a partner for time:
300 Double Under
200 Push-up
100 KB Swing 53/35
50 DBall Over the Shoulder 100/80
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STRONGFIT
Week 1
2 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Dumbbell Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Dumbbell Pullover
15(L) 12(M) 10(MH) 8(H)
3 rounds:
No rest between exercises.
12 Pec Deck
12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Lateral Raise
15 Triceps Pushdown
(alternate rounds with a partner)
3 rounds:
1:00 Calorie Ski Erg
1:00 Plank Hold
1:00 Rest
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COMPETITOR
Trap Bar Deadlift (low handles)
6-6-6-6-6
Tempo Pull-up (:03 eccentric, :01 pause at bottom)
5 sets of Max Reps (unbroken)
(full recovery between sets)
4 sets:
12 Low Row
15 EZ Bar Curl
4 rounds for total reps:
AMRAP 2:00
20/16 Calorie Row
Max Reps Single-Arm Devil Press 50/35
(1:00 rest between AMRAP’s)
(rest 5:00)
4 rounds for total reps:
AMRAP 2:00
20/16 Calorie Assault Bike
Max Reps Burpee Box Jump Over 24/20
(1:00 rest between AMRAP’s)
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WEIGHTLIFTING
Clean
70% 2×2
75% 2×1
80% 3×2
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Front Squat
70% 1×3
75% 1×3
80% 1×3
Dumbbell Bent Row
12(L) 10(M) 8(MH) 6(H)
Dumbbell Biceps Curl
12(L) 10(M) 8(MH) 6(H)
“Nothing is a waste of time if you use the experience wisely.”
~Auguste Rodin
