CROSSFIT
Banded Strict Pull-up
12-12-12-12
*follow each set with 12 Strict Dip
3 rounds for time:
7 Wall Walk
14 Box Jump Over 24/20
21 Pull-up
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STRONGFIT
Week 2
3 rounds: (very light)
12 Lying Side Shoulder Adduction
12 Single-Arm Pullover
12 Supine Scaption
Alt Arm Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8 Tempo Supinated Pulldown (:04 ecc)
8 Tempo Dip (:04 ecc) (bar or machine)
(alternate rounds with a partner)
Alt Side & Front Raise
3×12 (both exercises)
3 rounds:
No rest between exercises.
12 DB Hammer Curl (not cross body)
12 DB Lying Triceps Extension
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Rope Face Pull
15 Rope Triceps Pushdown
(alternate rounds with a partner)
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COMPETITOR
For quality:
500m Row
-then 2 rounds-
10-15 Crossover Symmetry (each exercise)
Burgener Warm-up
*Clean & Jerk Warm-up*
AMRAP 20:00
5-10-15-20-25-etc…
Toes to Bar
*15 Overhead Squats 95/65
**75 Double Unders
Hang Clean (AK) + Jerk
60% 2+1
65% 2+1
70% 1+1
75% 1+1
Clean Pull
90% 2×5
100% 3×3
3 sets –
5 rounds:
250m Row (sprint)
(1:30 Rest between rounds)
(3:00 Rest between sets)
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WEIGHTLIFTING
Cycle 2/Week 2
Clean
70% 2×3
75% 3×2
Clean Pull
90% 2×3
100% 3×2
Front Squat
70% 2×3
75% 2×3
Bent Barbell Row
8(L) 8(M) 8(H)
Rear Delt Fly
4×15 (M)
Weighted Plank Hold
2x :30 (M)
“Order and simplification are the first steps toward the mastery of a subject.”
~Thomas Mann
