CROSSFIT
8 rounds for load: (3 person relay)
20m Sled Push
(increase load each round)
AMRAP 8:00
8 Pull-up
16 Push-up
32 Double Under
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STRONGFIT
Week 1
2 rounds: (very light)
12 Seated Lateral Raise
12 Seated Front Raise
12 Seated Rear Delt Fly
Dumbbell Shoulder Press
10(L) 10(M) 10(MH) 10(H)
Supinate Pulldown
10(L) 10(M) 10(MH) 10(H)
Machine Dip
10(L) 10(M) 10(MH) 10(H)
Low Row
10(L) 10(M) 10(MH) 10(H)
Dumbbell Skull Crusher
3×12 (M)
Alt-Arm Dumbbell Curl
3×12 (M)
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COMPETITOR
2 rounds:
1:00 Run
20 Handstand Shoulder Tap
10 Single-Arm KB Swing (each arm)
Clean
80% 2×2
85% 1.2.1
Clean Pull + Clean High Pull
105% 2(3+1)
Weighted Pull-up
Build to a Heavy Set of 5
(rest as needed)
For time:
400m Sled Push 135/90
400m Farmer Carry 53/35
(partition anyhow)
AMRAP 10:00
8 Chest to Bar Pull-up
20 Double Under
8 KB Swing 53/35
20 Double Under
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×2
80% 3×2
Clean Pull
90% 2×3
100% 3×2
Front Squat
70% 2×3
75% 2×3
“To begin, begin.”
~William Wordsworth
