CROSSFIT
Bent Over Dumbbell Row
12(L) 12(M) 12(MH) 12(H)
*follow each set with 15 band pull apart
For time:
21 Toes to Bar
21 Burpee
400m Run
15 Toes to Bar
15 Burpee
400m Run
9 Toes to Bar
9 Burpee
400m Run
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STRONGFIT
Week 2
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 Burpee
9 Cal Ski Erg
15 Burpee
15 Cal Ski Erg
9 Burpee
21 Cal Ski Erg
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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 Incline Prone T-Y-I’s
10 Single-Arm Arnold Press (each arm)
6 Dive Bomb Push-ups
3 Tempo Strict Toes to Bar (:03 eccentric)
3 Muscle Clean + 3 Strict Press
Push Press + Push Jerk
3+3(L), 3+3(M), 3+3(MH)
Clean & Jerk
70% 2×2
75% 1×2
80% 2×2
85% 1×2
For total time:
3 rounds –
12 Deadlifts 225/155
12 Bar Facing Burpees
(rest 1:1)
3 rounds –
9 Deadlifts 275/185
12 Bar Facing Burpees
(rest 1:1)
3 rounds –
6 Deadlifts 315/225
12 Bar Facing Burpees
2 rounds for quality:
7:00 Zone 2 cardio (choose machine)
:30 Sorenson Hold
5:00 Zone 2 cardio (choose machine)
:30 Chin Over Bar Hold
3:00 Zone 2 cardio (choose machine)
:30 Weighted Plank Hold
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WEIGHTLIFTING
Clean
70% 2×2
75% 2×1
80% 1×3
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Front Squat
70% 1×3
75% 1×2
80% 1×1
85% 2×2
“The best way out is always through.”
~Robert Frost
