CROSSFIT
4 rounds for total reps:
Strict Pull-up
Bar Dip
(rest 1:00 between rounds)
For time:
30/24 Calorie Bike
80m Sled Push Shuttle 135/90
25/20 Calorie Bike
60m Sled Push Shuttle
20/16 Calorie Bike
40m Sled Push Shuttle
15/12 Calorie Bike
20m Sled Push Shuttle
______________________
STRONGFIT
Week 1
2 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Straight Arm Pulldown (band)
12 Scapular Retraction (band)
Linear T-Bar Row
15(L) 12(M) 10(MH) 8(H)
Wide Pulldown
15(L) 12(M) 10(MH) 8(H)
Pullover
15(L) 12(M) 10(MH) 8(H)
EZ Bar Curl
15(L) 12(M) 10(MH) 8(H)
3 rounds:
15 Rear Delt Fly
15 Rope Cable Curl
______________________
COMPETITOR
2 rounds:
1:00 Run
20 Handstand Shoulder Tap
10 Single-Arm KB Swing (each arm)
Clean
70% 3×3
Clean Pull + Clean High Pull
90% 2(3+1)
Weighted Pull-up
5(L) 4(M) 3(H) AMRAP (O)
(rest 1:00-2:00)
For time:
30/24 Calorie Bike
80m Sled Push Shuttle 180/115
25/20 Calorie Bike
60m Sled Push Shuttle
20/16 Calorie Bike
40m Sled Push Shuttle
15/12 Calorie Bike
20m Sled Push Shuttle
AMRAP 8:00
8 Single-Arm Devil Press 50/35
40 Double Under
______________________
WEIGHTLIFTING
Clean
70% 2×2
75% 2×1
80% 2×2
85% 2×1
Clean Pull
100% 3×3
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)
“Success depends upon previous preparation, and without such preparation there is sure to be failure.”
~Confucius
