CROSSFIT
Seated Row
10(L) 10(M) 10(MH) 10(H)
For time:
35 Calorie Assault Bike
70 Pull-up (30 Double Unders every time you break)
35 Calorie Assault Bike
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STRONGFIT
Week 1
5 rounds:
No rest between exercises.
8 Supinated Pulldown (M)
8 Dip (machine or bar)
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 EZ Bar Biceps Curl
10 EZ Bar Skull Crusher
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Machine Biceps Curl
12 Machine Triceps Extension
(alternate rounds with a partner)
8 rounds for reps + calories:
:20 Row
:10 Rest
:20 Push-up
:10 Rest
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COMPETITOR
3 rounds for quality:
15/12 Calorie Assault Bike
20 Cossack Squat (total)
12 DB Overhead Squat (total)
:15 L-Hang Hold
Sotts Press
2×5 -choose weight-
Overhead Squat
55% 1×5
65% 3×5
55% 1×5
Snatch
55% 2×3
60% 1×3
65% 2×2
70% 1×2
75% 3×1
Deficit Snatch Pull
85% 3×5
For time:
35 Bar Muscle-up
*5 Devil Press 2×50/35 every minute on the minute
4 rounds for quality:
15 Strict Pull-up *use a band if needed to go unbroken
15 Triceps Rope Push-down + Band Burnout (unbroken)
15 Machine Pullover
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WEIGHTLIFTING
Cycle 1/Week 1
Power Clean
60% 1×5
65% 1×5
70% 3×5
(based on Power Clean 1RM)
Clean Pull (floating)
70% 4×4
(based on Clean 1RM)
Front Squat
55% 1×5
60% 1×5
65% 3×5
At a moderate load:
Bent Barbell Row 8-8-8-8
(pull each rep from a dead stop on the ground)
Barbell Biceps Curl
3×12 (M)
“Life is like a game of cards. The hand you are dealt is determinism; the way you play it is free will.”
~Jawaharlal Nehru
