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)
3 rounds:
500m Row
400m run
30 Double Under
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STRONGFIT
Cycle 3/Week 2
1.5 Standing Press
4(L) 4(M) 4(MH) 4(H)
AMRAP 7:00
1-2-3-4-5-6-7…..
Dip
(alternate with a partner. start back at one at failure)
3 rounds:
No rest between exercises.
12 Plate Raise
12 Machine Shoulder Press
12 Upright Row
(alternate rounds with a parrtner)
21-18-15-12-9
Calorie Row
Triceps Pushdown
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COMPETITOR
For quality:
200m Row
20 Pull-up
20 Hand Release Push-up
20 GHD Sit-up
200m Row
2 rounds:
Minute 1 – 12/9 Calorie Row
Minute 2 – 8 DB Front Squat (2×50/35)
Minute 3 – 12/9 Calorie Row
Minute 4 – 6 DB Push Press (2×50/35)
Minute 5 – 12/9 Calorie Row
Minute 6 – 4 DB Thruster (2×50/35)
Minute 7 – 12/9 Calorie Row
Minute 8 – 2 DB Cluster (2×50/35)
(rest until minute 10 to start again)
2 rounds for quality:
400m Run
30′ HS Walk
20 Toes to Bar
10 Burpee Bar Muscle-up
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WEIGHTLIFTING
Build to a heavy set:
3 Position Clean (Hip-AK-BK)
5(1+1+1)
Clean Deadlift
4(L) 4(M) 4(MH) 4(H)
Tempo Front Squat (:04 ecc)
4(L) 4(M) 4(MH) 4(H)
Seated Row
15(L) 12(M) 10(MH) 8(H)
2 rounds:
20 Reverse Hyper
20 Nautilus Ab
“He who fears he shall suffer, already suffers what he fears.”
~Michel de Montaigne
