CROSSFIT
For time:
30 Weighted Sit-up
30 Toes to Bar
3 rounds for total reps:
0:00-2:00 to complete:
500m Assault Bike
AMRAP Pull-up
2:00-4:00 to complete:
500m Assault Bike
AMRAP Ring Row
4:00-6:00 to complete:
500m Assault Bike
AMRAP Kettlebell Swing 53/35
(rest 2:00 between rounds)
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STRONGFIT
Cycle 2/Week 1
Arnold Press
8(L) 8(M) 8(MH) 8(H)
*follow each set with 10-15 band face pull.
3 rounds:
8-12 Machine Shoulder Press
8-12 Lateral Raise
8-12 Triceps Pushdown
(alternate rounds with a partner)
3 rounds:
25 Calorie Row
10 Plate Circles (both directions) (M)
25 Sit-up
10 Plate Side to Side (over and back) (M)
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COMPETITOR
3 rounds for quality:
12 Single-Arm KB Clean (6 each arm)
9 Single-Leg Toes to Bar (each leg)
6 DBall Front Squat
Power Snatch + Snatch
2 Waves:
2+2(L) 2+1(M) 1+1(MH) 1+1(H)
Floating Snatch Deadlift
105% 5×2
(based on 1RM Snatch)
For time:
100 Burpee Box Jump Over 24/20
*10 Handstand Push-up every 2:00 (starting at 0:00)
For quality:
15000m Assault Bike (easy/moderate pace)
(4:00 on/1:00 rest)
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WEIGHTLIFTING
Clean
2 waves:
70% 1×1
75% 1×1
80% 1×1
85% 1×1
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Step-up
8(L) 6(M) 4(H)
Lat Pulldown
10(L) 8(M) 6(H) 15(MH)
Rear Delt Fly
4×15 (M)
“Only good girls keep diaries. Bad girls don’t have time.”
~Tallulah Bankhead
