CROSSFIT
Banded Strict Pull-up
12-12-12-12
*Follow each set with 12 Strict Dip
4 rounds for time:
40 Double Under
30 Air Squat
20 Hand Release Push-ups
(1:00 rest after every round)
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STRONGFIT
Week 1
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)
Tempo Supinated Pulldown (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Tempo Dip (:04 ecc) (bar or machine)
8(L) 8(M) 8(MH) 8(H)
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:
400m Run
-then 3 rounds-
10 Strict Chin-up
20 Band Straight Arm Pulldown
10 Candlestick Roll to Toe Touches
Overhead Squat
65% 1×6
75% 1×3
65% 1×6
Snatch
Every 1:00 for 9:00
Minute 1-3: 65% x1
Minute 4-6: 70% x1
Minute 7-9: 75% x1
3-Position Snatch Pull
90% 3(1+1+1)
4 rounds for time:
80 Double Under
40 Air Squat
20 Strict Handstand Push-up
(1:00 rest after every round)
3 sets for total calories:
8 rounds –
:20 Run/Row/Bike/Ski
:10 Rest
(4:00 rest between sets)
3 rounds for quality:
15 Wide Grip Pulldown
20 Overhead Triceps Extension
15 Wide Grip Seated Row
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WEIGHTLIFTING
Cycle 2/Week 1
Clean
70% 4×3
Clean Pull
90% 4×4
Front Squat
70% 4×4
Bent Barbell Row
8(L) 8(M) 8(H)
Rear Delt Fly
4×15 (M)
Weighted Plank Hold
2x :30 (M)
“Efforts and courage are not enough without purpose and direction.”
~John F. Kennedy
