CROSSFIT
Bent Dumbbell Row
12(L) 10(M) 8(MH) 6(H)
For time:
400m Run
50 Burpee to Plate
150 Double Under
50 V-up
400m Run
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STRONGFIT
Cycle 1/Week 2
Complete with as little rest as possible:
50 Machine Shoulder Press
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Front Pulldown
Complete with as little rest as possible:
50 Decline Chest Press
Complete with as little rest as possible:
50 Biceps Curl
Complete with as little rest as possible:
50 Triceps Extension
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COMPETITOR
3 rounds for quality:
1:00 Ski Erg
15 Ring Row
10 Banded Pec Fly
15 Plate Raise
10 Banded External Rotation
Bench Press
2 Waves:
8(L) 6(M) 4(MH) 2(H)
(1:00 rest between sets, 2:00 rest between waves)
Standing Strict Press 5-5-5-5-5
3 rounds:
12 DB Incline Fly
20 DB Spider Curl
Max Reps Supine Ring Row (unbroken)
(alt. rounds with partner)
Every 1:00 for 20:00
Even – 200/150m Row
Odd – Devil Press (2xDB) 50/35
(score is total number of Devil Press)
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WEIGHTLIFTING
At a moderate load:
Clean Pull From Blocks (BK) 4-4-4-4
5 sets at a moderate load:
2 Clean Pull + 1 Hang Power Clean + 1 Clean
Back Squat
70% 6 sets of 2
At a moderate load:
Bent Barbell Row 8-8-8-8
Face Pull
3×15 (M)
“Science is the systematic classification of experience.”
~George Henry Lewes
