CROSSFIT
Bent Over Row
Every 2:00 for 10:00
15-12-10-8-6
12 rounds for time with a partner: (increasing load)
40m Sled Push
20/15 Calorie Row
(alternate rounds with partner)
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STRONGFIT
Week 1
2 rounds: (very light)
15 Seated Lateral Raise
15 Seated Rear Delt Fly
15 Dumbbell Fly
Standing Shoulder Press
10(L) 10(M) 10(MH) 10(H)
(increase weight of final set weekly)
Wide Grip Pulldown
10(L) 10(M) 10(MH) 10(H)
(increase weight of final set by weekly)
Machine Dip
10(L) 10(M) 10(MH) 10(H)
(increase weight of final set by weekly)
Upright Row
10(L) 10(M) 10(MH) 10(H)
(increase weight of final set by weekly)
Ski Erg
9 Calories (Slow)
21 Calories (Fast)
15 Calories (Slow)
15 Calories (Fast)
21 Calories (Slow)
9 Calories (Fast)
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COMPETITOR
2 rounds:
200m Run
5 Strict Toes to Bar
10 Scapular Pull-up
Weighted Pull-up
4×4-6 (:02 eccentric)
5 rounds for time:
5 Bar Muscle-up
30′ Handstand Walk
50 Double Under
8 rounds for time: (increasing load)
40m Sled Push
20/15 Calorie Ski
(rest 1:00 between rounds)
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WEIGHTLIFTING
Clean from Block (BK)
70% 1×3
75% 1×3
80% 5×2
Clean Pull
95% 4×4
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Lat Pulldown
10(L) 10(M) 10(MH) 10(H)
Barbell Curl
12(L) 12(M) 12(MH) 12(H)
“It is not the ship so much as the skillful sailing that assures the prosperous voyage.”
~George William Curtis
