CROSSFIT
Seated Row
15(L) 12(M) 10(MH) 8(H)
*15 Banded Straight Arm Pulldowns after each set
For time:
1000m Row
21 Toes to Bar
9 Burpee
15 Toes to Bar
15 Burpee
9 Toes to Bar
21 Burpee
1000m Row
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STRONGFIT
Week 1
2 rounds: (very light)
12 Supine Scaption
12 Prone Scaption
12 Seated Arc Raises
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Pullover
8-12 Machine Dip
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
12 EZ Bar Biceps Curl
12 Overhead Triceps Extension
(alternate rounds with a partner)
40-30-20
Calorie Row
Band Triceps Pushdown
Sit-up
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COMPETITOR
2 rounds for quality:
200m Row
10 Banded Pistol Squat
10 Banded Monster Walks (each way)
10 GHD Sit-up (:01 pause at parallel)
2 rounds for time:
50′ Handstand Walk
750/600m Assault Bike
3 Wall Walks
750/600m Assault Bike
(3:00 rest after both rounds)
2 rounds for time:
4 Ring Muscle-ups
12 DB Front Squat (2xDB) 50/35
4 Bar Muscle-ups
12 DB Snatch (2xDB) 50/35
Pause Clean + Hang Clean + Pause Jerk Dip + Jerk
50% 1+1+1+1
55% 1+1+1+1
60% 1+1+1+1
65% 1+1+1+1
Clean & Jerk
70% 1×1
75% 1×1
80% 1×1
75% 1×1
80% 1×1
85% 1×1
On a running clock for 27:00
*0:00 – 9:00*
3 rounds (every 3:00 on the minute)
400m Run (moderate pace)
*9:00 – 18:00*
3 rounds (every 3:00 on the minute)
500m Row (moderate pace)
*18:00 – 27:00*
3 rounds (every 3:00 on the minute)
400m Ski (moderate pace)
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WEIGHTLIFTING
Clean
70% 2×3
75% 2×3
Clean Pull
90% 4×4
Front Squat
70% 1×3
75% 1×3
80% 2×3
Barbell Bent Row
8(L) 8(M) 8(H)
Weighted Back Extension
2×12 (M)
“The heights by great men reached and kept were not attained by sudden flight, but they, while their companions slept, were toiling upward in the night.”
~Henry Wadsworth Longfellow
