CROSSFIT
Push Press
5×4 (constant load)
(1:00 rest between sets)
For time:
20 Calorie Assault Bike
40 Toes to Bar
80 Wall Balls 20/14
160 Double Unders
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STRONGFIT
Week 1
2 rounds: (very light)
12 Supine Scaption
12 H-Raise
12 Lateral Raise
Shoulder Press
8(L) 6(M) 4(H) 10(MH)
Pullover & Press
10(L) 8(M) 6(H) 12(MH)
Weighted or Machine Dip
8(L) 6(M) 4(H) 10(MH)
8-7-6-5-4-3-2-1
EZ Bar Biceps Curl
EZ Bar Overhead Triceps Extension
(alternate rounds with a partner)
10-20-30-20-10
Calorie Row
Sit-up
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COMPETITOR
For total time:
6-8-10
DB Snatch 90/65
*25′ DB Walking Lunge 100/70 after each set (however)
(rest 1:1)
8-10-12
DB Snatch 70/50
*25′ DB Walking Lunge 70/50 after each set (shoulder)
(rest 1:1)
10-12-14
DB Snatch 50/35
*25′ DB Walking Lunge 50/35 after each set (overhead)
(rest 1:1)
1-2-3
Legless Rope Climb
*25′ Handstand Walk after each set
(rest 1:1)
4-5-6
Ring Muscle-ups
*25′ Handstand Walk after each set
(rest 1:1)
7-8-9
Bar Muscle-ups
*25′ Handstand Walk after each set
Power Clean + Floating Clean
60% 1+1
65% 1+1
70% 1+1
75% 1+1
80% 1+1
*% based on Power Clean 1RM
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WEIGHTLIFTING
At a moderate load:
Muscle Clean 4×4
Clean Pull
80% 4×4
Front Squat
70% 4×4
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Cross Body Hammer Curl
8(L) 8(M) 8(MH) 8(H)
H-Raise
3×12-15 (M)
“When we have done our best, we should wait the result in peace.”
~John Lubbock
