CROSSFIT
For time:
1000/800m Row
3 rounds:
20 Sit-up
10 Burpee (no push-up)
-then-
750/600m Row
2 rounds:
20 Toes to Bar
10 Burpee (no push-up)
-then-
500/400m Row
1 round:
20 Single-Leg Toes to Bar
10 Burpee (no push-up)
______________________
STRONGFIT
Week 2
2 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Arnold Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Chest Press
12 Seated Row
(alternate rounds with a partner)
Dumbbell Skull Crusher
15(L) 12(M) 10(MH) 8(H)
AMRAP 10:00
10 Calorie Ski Erg
10 Dumbbell Biceps Curl
(alternate rounds with a partner)
______________________
COMPETITOR
Tempo Single Leg Barbell Deadlift (:03 ecc)
4×10 (each leg)
Every 1:00 for 15:00
Minute 1 – 4 Wall Walks
Minute 2 – 8 Power Cleans 135/95
Minute 3 – 16 GHD Sit-ups
3 sets:
15 Hip Thrusts (machine or barbell)
20 Reverse Hyper
3 sets:
15 Strict Toes to Bar
20 Alternating Leg Reverse Lunge
______________________
WEIGHTLIFTING
Clean from Blocks (AK)
70% 4×3
Clean Deadlift
100% 3×3
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Wide Grip Pulldown
15(L) 12(M) 10(MH) 8(H)
Biceps Curl
15(L) 12(M) 10(MH) 8(H)
“Give light and people will find the way.”
~Ella Baker
