CROSSFIT
Turkish Get-up
Build to a heavy set of 1 (both sides)
2 rounds for time:
30 Calorie Row
15 Toes Through Rings
30 Double Under
15 Parellette Pass Through
30 Calorie Row
15 Toes to Bar
30 Double Under
15 Burpee Over the Rower
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STRONGFIT
Cycle 3/Week 1
3 rounds:
No rest between exercises.
8 Dumbbell Incline Press
8 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Weighted Dip
8 Lat Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Skull Crusher
12 Lateral Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Front Raise
12 Biceps Curl
(alternate rounds with a partner)
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COMPETITOR
12-9-6 for quality:
Elevated Heel KB Deadlift
Single-Arm/Single-Leg V-up (each side)
*start each set with 500m Assault Bike
Tempo Clean Pull (5:1:5:1) + Muscle Clean
1+4(L), 1+3(M), 1+2(MH), 1+1(H)
Clean Pull + Clean
60% 1+1
65% 1+1
70% 1+1
75% 1+1
80% 1+1
Deadlift
3(L) 3(M) 3(MH) 3(H)
For quality:
Every 1:00 for 30:00
Minute 1 – 10 DB Snatch 70/50
Minute 2 – 15/12 Calorie Ski Erg
Minute 3 – 3 DBall Overthe Shoulder 150/100
Minute 4 – 15/12 Calorie Row
Minute 5 – 50′ DBall Carry 150/100
Minute 6 – Rest
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WEIGHTLIFTING
Clean
70% 2×3
75% 3×2
Bent Barbell Row
8(L) 6(M) 4(H)
Romanian Deadlift
8(L) 6(M) 4(H)
Reverse Lunge
8(L) 6(M) 4(H)
Pullover
8(L) 6(M) 4(H)
“Character may be manifested in the great moments, but it is made in the small ones.”
~Phillips Brooks
