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)
![](https://eastvalleystrength.com/wp-content/uploads/2022/12/1503412_10202117555354722_130107047_n-225x300.jpg)
“Character may be manifested in the great moments, but it is made in the small ones.”
~Phillips Brooks