CROSSFIT
Weighted Pull-up / Pulldown
4(L) 4(M) 4(MH) 4(H)
*follow each set with 20 band pull apart.
(if lat pulldown inrease reps to 8)
“White Lightning & Chocolate Thunder”
With a partner for time:
6000/5400m Assault Bike
3000/2700m Row
150 DB Snatch 50/35
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STRONGFIT
Week 1
2 rounds: (very light)
12 External Rotation
12 Face Pull
12 Cuban Press
Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
Dumbbell Pullover
8(L) 8(M) 8(MH) 8(H)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
3 rounds:
No rest between exercises.
8 EZ Bar Front Raise
8 EZ Bar Curl
8 EZ Bar Press (supinated grip)
(same weight for all exercises)
Complete with as little rest as possible:
50 Triceps Pushdown
(use a weight that you can do 12-15 reps with)
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COMPETITOR
2 rounds for quality:
200m Row
10 Elevated Heel Pistol Squat
10 Walk Outs
10 Hanging Leg Lift Overs
3 rounds:
8 Turkish Get-up (first half of movement – 4/4)
20 Banded Monster Walks (each way)
:30 Side Plank (each arm)
Power Clean + Push Jerk
65% 3+1
70% 2+1
75% 1+1
70% 3+1
75% 2+1
80% 1+1
80%+ 1+1
For quality:
3 Deficit Wall Walks 6″
(1:00 rest)
4 Deficit Wall Walks 4″
(1:00 rest)
5 Deficit Wall Walks 2″
AMRAP 15:00 (with a partner)
10 Shuttle Runs (2×25′ = 1) *together*
10 Synchro Deadlift 225/155
10 Wall Walk (split)
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WEIGHTLIFTING
Muscle Clean
4×4 (M)
Hang Power Clean (from hip)
4×3 (M)
Clean Pull (from blocks)
4×4 (M)
Front Squat
4×4 (L/M)
2 rounds:
:20 Sorenson Hold
:40 Plank Hold
“Yesterday’s home runs don’t win today’s games.”
~Babe Ruth
