CROSSFIT
For total reps:
Every 1:00 for 10:00
Odd min: Wall Walk
Even min: Strict Pull-up
(choose reps prior to start. unbroken)
“Lactic Ladders”
5 rounds for total calories:
:10 Row for Calories
:50 Rest
:20 Row for Calories
:40 Rest
:30 Row for Calories
:30 Rest
:40 Row for Calories
:20 Rest
:50 Row for Calories
:10 Rest
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STRONGFIT
Cycle 2/Week 3
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
For quality:
1000m Assault Bike
20 Elevated Heel RDL
20 Half Kneeling Grave Digger
20 Lateral Jump (over hurdle)
1000m Assault Bike
3 rounds:
AMRAP 2:00
10 Line Facing Burpee
10 Box Jump 24/20
Max Calorie Assault Bike
(2:00 rest between AMRAPs)
For quality:
10-20-30-40 Double Under (unbroken)
*5 Triple Under attempts after each set
Snatch (barbell cycling)
40% 1×5
50% 1×5
60% 1×5
*not touch & go – drop & go as quickly as possible
For quality:
5:00 Freestanding Handstand Practice
Hold, Walk, Push-up
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WEIGHTLIFTING
At a moderate load:
3 Position Clean (Hip-AK-BK)
5(1+1+1)
At a moderate load:
Clean Deadlift 4-4-4-4
At a moderate load:
Tempo Front Squat (:04 ecc) 4-4-4-4
Seated Row
15(L) 12(M) 10(MH) 8(H)
2 rounds:
20 Reverse Hyper
20 Nautilus Ab
“Men can do all things if they will.”
~Leon Battista Alberti
