CROSSFIT
Every 1:00 for 16:00
Even – Strict Pull-up
Odd – Strict Dip
(+1 rep from last week for each movement)
AMRAP 8:00
2 Wall Walk
4 Single-Arm Devil Press 50/35
8 Sit-up
16 Double Under
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STRONGFIT
Week 2
2 rounds: (very light)
12 Lying Side Shoulder Adduction
12 Single-Arm Pullover
12 Supine Scaption
Chest Press
15(L) 12(M) 10(MH) 8(H)
Lat Pulldown
15(L) 12(M) 10(MH) 8(H)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
12-15 Lateral Raise
8-12 Machine Dip
(alternate rounds with a partner)
15-12-10-8
Seated Hammer Curl
Dumbbell Skull Crusher
(no rest)
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COMPETITOR
Deadlift
4-4-4-4-4
(rest 1:00 between sets)
Weighted Strict Pull-up
8(L) 8(M) 8(MH) 8(H)
(full recovery between sets)
4 sets:
12 Seated Row
20 DB Hammer Curl
AMRAP 25:00
2000/1800m Row
~then~
90 Double Under
30 Burpee to 6″ reach
10 Bar Muscle-up
4 rounds:
20m Sled Push (HEAVY)
20m Farmer Carry (HEAVY)
20m Overhead Carry (HEAVY)
(2:00 rest)
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WEIGHTLIFTING
Post Testing Deload
Rest
“The first thing a kindness deserves is acceptance, the second, transmission.”
~George MacDonald
