CROSSFIT
6 rounds for load:
6 Deadlift
6 Bent Row
6 Hang Power Clean
6 Thruster
6 Split Squat (each leg)
6 Goodmornings
(rest 1:00 between rounds)
(same weight on all rounds)
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STRONGFIT
Testing
Barbell Shoulder Press
Build to 1RM
Dip
Max Reps
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8-12 Lateral Raise
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Biceps Curl
15 Triceps Extension
(alternate rounds with a partner)
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COMPETITOR
For quality:
5:00 Row
20 Jumping Squat
20′ Duck Walk
20 Tuck Jump
20′ Inch Worm
Power Clean
Build to Heavy Set of 3
80% of heavy set: 3×3 (touch & go)
Deadlift 6-6-6-6
*no touch and go reps, dead stop – moderately heavy
Front Squat 8-8-8-8
*stay as light as you need to maintain good positions
3 rounds:
12 Reverse Hyper
8 Pendlay Row
Max Reps Strict Toes to Bar
For time:
1000m Assault Bike
15 Thruster 115/80
30 Hang Power Clean 115/80
15 Thruster
1000m Assault Bike
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×2
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Front Squat
80% 3×3
2 rounds:
15 Reverse Hyper
Ab Wheel (pick reps)
“I rambled all the time. I was just like that, like a rollin’ stone.”
~Muddy Waters
