CROSSFIT
Every 1:00 for 14:00
Even – Strict Pull-up
Odd – Strict Dip
(+1 rep from last week for each movement)
For time:
50 KB Swing 53/35
40 Push-up
30 Toes to Bar
40 KB Swing
30 Push-up
20 Toes to Bar
30 KB Swing
20 Push-up
10 Toes to Bar
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STRONGFIT
Week 1
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
6-6-6-6
(1:00 rest between sets)
Weighted Strict Pull-up
8(L) 8(M) 8(MH) 8(H)
(full recovery between sets)
3 sets:
15 Seated Row
20 DB Hammer Curl
For time:
45-36-27-18-9 Double Under (unbroken)
33-27-21-15-9 Wall Ball Shot 20/14
21-18-15-12-9 Burpee Box Jump Over 24/20
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WEIGHTLIFTING
Testing this Saturday
Snatch
70% 2×2
75% 3×1
Clean & Jerk
70% 2×2
75% 3×1
“People are usually more convinced by reasons they discovered themselves than by those found by others.”
~Blaise Pascal
