CROSSFIT
For load:
1.5 Front Squat 3-3-3-3
4 rounds for time:
15 KB Swing 53/35
45 Double Under
15 Burpee to 6″
:45 Plank
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STRONGFIT
Cycle 1/Week 1
Dumbbell Bench Press
8(L) 8(M) 8(MH) 8(H)
*follow each set with 10-15 band face pull.
3 rounds:
No rest between exercises.
No rest between exercises.
8-12 Shoulder Press (M)
8-12 Upright Row (M)
8-12 Skull Crusher (M)
(alternate rounds with a partner)
3 rounds:
25 Calorie Row
10 Plate Circles (both directions) (M)
25 Sit-up
10 Plate Side to Side (over and back) (M)
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COMPETITOR
2 rounds for quality:
8 Walking Lunge (each leg)
8 Leg Press
Clean Pull + Clean High Pull + Clean
Build to Heavy 1+1+1
Front Squat
50% 1×9
60% 1×6
70% 1×3
5 rounds for time:
15 Wall Ball 30/20
2 Rope Climb
5 rounds for time:
10 DB Snatch 70/50
30 Heavy Double Under
10 Handstand Push-up
(alt. rounds with partner)
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WEIGHTLIFTING
Clean
70% 2×2
75% 2×2
80% 2×2
Clean Pull
100% 3×3
3 rounds:
10 Barbell Shrug (M)
15 Band Pull Apart
(alternate rounds with a partner)
Front Squat
70% 2×3
75% 2×3
Barbell Walking Lunge
2×8 (MH) (steps each leg)
“Great events make me quiet and calm; it is only trifles that irritate my nerves.”
~Queen Victoria
~Queen Victoria
