CROSSFIT
Strict Pull-up
4xMax Reps
(rest 1:00-2:00)
For time:
1000/800m Row
50 DB Snatch (alt. arms) 50/35
30 Pull-up
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STRONGFIT
Week 1
2 rounds: (very light)
12 Supine Incline Front Raise
12 Prone Incline Y Raise
12 Prone Incline Rear Delt Fly
(alternate rounds with a partner)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
Single-Arm Seated Row
15(L) 12(M) 10(MH) 8(H)
3 rounds:
No rest between exercises.
15 Machine Rear Delt Fly
15 Plate Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Machine Lateral Raise
15 Cable Fly (high pulley)
(alternate rounds with a partner)
For time:
21 Cal Ski Erg
9 Cal Row
15 Cal Ski Erg
15 Cal Row
9 Cal Ski Erg
21 Cal Row
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COMPETITOR
2 rounds:
200m Run
12 Banded Side Step (each way)
8 Single-Leg Glute Bridge (each leg)
Strict Muscle-up (assisted)
5×1 (floor, bands, muscle-down)
Weighted Pull-up
4×4-6 reps
For time:
1000/800m Row
50 DB Snatch (alt. arms) 50/35
25 Bar Muscle-up
6 rounds for time:
40m Sled Push 225/135
40m Farmer Carry 70/53
200m Run
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WEIGHTLIFTING
Clean
70% 1×3
75% 2×2
80% 5×1
Clean Pull
95% 2×3
105% 3×2
Front Squat
75% 1×3
80% 2×2
85% 3×1
Plank Hold
2x:45
“Be nice to people on your way up because you’ll meet them on your way down.”
~Wilson Mizner
