CROSSFIT
Seated Row
12(L) 10(M) 8(MH) 6(H)
*15 Banded Straight Arm Pulldowns after each set
“The Ghost”
6 rounds for reps:
1:00 Calorie Row
1:00 Burpees
1:00 Double Under
1:00 Rest
_______________________
STRONGFIT
Week 2
2 rounds: (very light)
12 Supine Scaption
12 Prone Scaption
12 Seated Arc Raises
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Pullover
8-12 Machine Dip
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
12 EZ Bar Biceps Curl
12 Overhead Triceps Extension
(alternate rounds with a partner)
40-30-20
Calorie Row
Band Triceps Pushdown
Sit-up
________________________
COMPETITOR
2 rounds for quality:
200m Row
10 Banded Pistol Squat
10 Banded Monster Walks (each way)
10 GHD Sit-up (:01 pause at parallel)
On a running clock…
Every minute on the minute from 0:00 – 8:00
Odd minutes – 15 Wall Ball 20/14 (10′)
Even minutes – 12/10 Calorie Assault Bike
(2:00 rest)
Every minute on the minute from 10:00 – 18:00
Odd minutes – 15 Toes to bar
Even minutes – 12 Box Jump Overs 24/20
(2:00 rest)
Every minute on the minute from 20:00 – 28:00
Odd minutes – 15 Thrusters 95/65
Even minutes – 12/10 Calorie Row
Clean Pull + Pause Power Clean + Push Jerk
65% 1+1+1
70% 1+1+1
75% 1+1+1
75+% 1+1+1
Clean & Jerk
Work up to moderately heavy single
For quality:
5-10 minutes of easy cardio
5-10 minutes of myofascial release
5-10 minutes of stretching
__________________________
WEIGHTLIFTING
Clean
70% 1×3
75% 1×3
80% 3×1
Clean Pull
90% 4×4
Front Squat
70% 1×3
75% 1×3
80% 2×3
Barbell Bent Row
8(L) 8(M) 8(H)
Weighted Back Extension
2×12 (M )
“It isn’t the mountains ahead to climb that wear you out; it’s the pebble in your shoe.”
~Muhammad Ali
