CROSSFIT
Seated Row
10(L) 8(M) 6(MH) 4(H)
*15 Banded Straight Arm Pulldowns after each set
For time:
15 Burpees to 6″
30 Russian KB Swing 70/53
15 Burpees to 6″
45 Toes to Bar
15 Burpees to 6″
30 Russian KB Swing 70/53
15 Burpees to 6″
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STRONGFIT
Week 1
2 rounds: (very light)
12 External Rotation
12 Face Pull
12 Cuban Press
4 rounds:
No rest between exercises.
8 Shoulder Press
12 Lateral Raise
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
8 Chest Press
12 Pec Deck
(alternate rounds with a partner)
For time:
21 Cal Ski Erg
9 Burpee
15 Cal Ski Erg
15 Burpee
9 Cal Ski Erg
21 Burpee
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COMPETITOR
For quality:
1000m Row/Ski/Run or (2000m Bike)
3-5 minutes of hip circle (band) warm-up
2-3 minutes of crossover symmetry
2-3 rounds for quality:
10 PVC Pass Through
5 PVC Tall Snatch
10 PVC Overhead Squat
5 Scapular Pull-up
1 One-Move Rope Climb
2 rounds for time:
21/16 Calorie Assault Bike
14 Overhead Squats 115/80
7 Rope Climb
14 Overhead Squats
21/16 Calorie Assault Bike
(3:00 rest between rounds)
*Try and choose a pace for both rounds where you can go
faster the second round*
Clean & Jerk (every 1:30 for 15:00)
60% 1×1
65% 1×1
70% 1×1
75% 1×1
80% 6×1
Push Press
65-75% 1×4
75-85% 1×3
85-90% 1×2
90-95% 1×1
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WEIGHTLIFTING
Clean
70% 2×2
75% 2×1
80% 5×1
Clean Pull
90% 2×3
100% 3×2
Front Squat
70% 1×3
75% 1×3
80% 2×2
“The way to develop self-confidence is to do the thing you fear and get a record of successful experiences behind you.”
~William Jennings Bryan
