CROSSFIT
For total reps:
Every 1:00 for 10:00
Odd min: Pull-up
Even min: Dip
(choose reps prior to start. unbrioken)
AMRAP 10:00
15/12 Calorie Row
30 Double Under
10 Toes to Bar
(5:00 rest)
AMRAP 10:00
15/12 Calorie Row
30 Double Under
10 Pull-up
____________________________
STRONGFIT
Cycle 2/Week 1
Dumbbell Shoulder Press
15(L) 12(M) 10(MH) 8(H)
(increase weight of last set each week)
Lat Pulldown
15(L) 12(M) 10(MH) 8(H)
(increase weight of last set each week)
AMRAP 8:00
8 Calorie Ski Erg
8 Machine Dip
8 Seated Row
3 rounds:
15 Lateral Raise
15 Dumbbell Shrug
____________________________
COMPETITOR
2 rounds for quality:
2:00 Ski Erg
10 Bottoms Up KB Strict Press (total)
15 Band External Rotation (each arm)
20 PVC Passthrough
Strict Press
2×5(L), 5(M), 5(MH), 5(H)
Bench Press
4 sets:
Max Unbroken Reps @ 70%
(2:00 rest between sets)
4 rounds:
AMRAP 2:00
6 DBall Over the Shoulder 150/100
8 Handstand Push-up
Max Calorie Row (in remaining time)
(2:00 Rest between AMRAPs)
3 rounds:
10 Supinated Grip Bent Over Row
12 DB Shrug
15 Straight Arm Pulldown
(alt. rounds with partner)
_________________________
WEIGHTLIFTING
At a moderate load:
Clean Pull From Blocks (BK) 4-4-4-4
5 sets at a moderate load:
1 Clean Pull + 1 Hang Power Clean (BK) + 1 Clean
Back Squat
80% 6 sets of 2
At a moderate load:
Bent Barbell Row 8-8-8-8
Face Pull
3×15 (M)
“The wise man does at once what the fool does finally.”
~Niccolo Machiavelli
