CROSSFIT
For load:
Every 1:00 for 10:00
Odd min: 8 Seated Row
Even min: 8 Chest Press
For time:
25 Weighted Sit-up 25lbs
25 Toes to Bar
10 rounds for calories:
1:00 Row for Calories
:15 Rest
:30 Assault Bike for Calories
:15 Rest
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STRONGFIT
Cycle 4/Week 1
AMRAP 8:00
8 Barbell Shoulder Press
8 Supinated Pulldown
AMRAP 8:00
8 Weighted Dip
8 EZ Bar Biceps Curl
3 rounds:
No rest between exercises.
12 Lateral Raise
12 Machine Shoulder Press
12 Triceps Pushdown
(alternate rounds with a partner)
For time:
500m Row
50 Sit-up
500m Row
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COMPETITOR
3 rounds for quality:
200m Run
8 Strict Ring Dip
12 Med Ball Squat Clean
8 Strict Ring Pull-up
For reps:
Every 1:00 for 10:00
1-3 Ring Muscle-up
For time:
21-15-9
KB Hang Clean & Jerk (2xKB) 53/35
*50ft KB Front Rack Walking Lunge after each set (2xKB)
(after all 3 sets, rest until 10:00)
For time:
30 KB Hang Clean & Jerk (1xKB) 53/35
100ft KB Front Rack Walking Lunge (1xKB) 53/35
Power Snatch
Build to Heavy 3 (touch & go)
Pause Snatch Pull (:02 pause BK, AK, Hips)
90% 3×3
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WEIGHTLIFTING
Clean
70% 2×2
75% 2×2
80% 2×2
Clean Pull
90% 2×3
100% 2×2
Front Squat
70% 1×3
75% 1×3
80% 1×3
3 rounds:
15 Reverse Hyper
Ab Wheel (pick reps)
“Be like a duck. Calm on the surface, but always paddling like the dickens underneath.”
~Michael Caine
