CROSSFIT
3 rounds for quality:
8 Hanging Leg Lift Over
12 Single Leg V-up (alt. legs)
14 Russian Twist (M)
For time:
40 Hand Release Push-up
30 Box Jump 24/20
20 Pull-up
-3:00 Rest-
20 Pull-up
30 Box Jump
40 Hand Release Push-up
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STRONGFIT
Week 1
2 rounds: (very light)
15 Face Pull
12 Lying Side Adduction
10 Cuban Press
3 rounds:
No rest between exercises.
8 Wide Grip Shoulder Press
8 Neutral Grip Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Behind the Neck Pulldown
10 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Machine Dip
12 Alt Arm Dumbbell Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Plate Raise
15 Triceps Extension
(alternate rounds with a partner)
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COMPETITOR
For quality:
400m Run
200m Row
10 Triple Under
-Banded Stretches-
4 rounds for quality:
6-10 Russian Push-ups
:20 Handstand Hold (accumulate)
For total time:
20 Wall Facing Strict HSPU
30 Box Jump 24/20
40 Toes to Bar
-5:00 Rest-
40 Toes to Bar
30 Box Jump 24/20
20 Wall Facing Strict HSPU
Pause Front Squat (:02 at bottom) + 1.5 Front Squat
50% 1+1
55% 1+1
60% 1+1
Front Squat
65%1×3
70% 2×2
30-40 minutes of Zone 2 Cardio
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WEIGHTLIFTING
Cycle 2/Week 2
Clean
2 waves:
70% 1×1
75% 1×1
80% 1×1
85% 1×1
Clean Pull
100% 3×3
Front Squat
75% 2×3
85% 3×2
Bent Barbell Row
8(L) 8(M) 8(H)
Rear Delt Fly
4×15 (M)
Weighted Plank Hold
2x :30 (M)
“If there is to be any peace it will come through being, not having.”
~Henry Miller
