CROSSFIT
2 rounds: (with a partner)
15 Med Ball Sit-up
15 Russian Twist
15 Leg Throwdowns
AMRAP 6:00
3 Handstand Push-up
6 Calorie Row
9 Russian Kettlebell Swing 70/44
(Rest 3:00)
AMRAP 6:00
9 Russian Kettlebell Swing 70/53
6 Calorie Row
3 Handstand Push-up
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STRONGFIT
Arnold Press
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8 Tempo DB Lateral Raise (:04 ecc)
8 Tempo EZ Bar Front Raise (:04 ecc)
(alternate rounds with a partner)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Machine Shoulder Press
Drop Set
Triceps Pushdown
Drop Set
“Drop Sets”
Choose a weight that allows 12-15 reps (fresh)
Set 1: AMRAP
(reduce weight by 20%)
Set 2: AMRAP
(reduce weight by 20%)
Set 3: AMRAP
(reduce weight by 20%)
Set 4: AMRAP
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COMPETITOR
3 rounds for quality:
10 Banded Back Extension
15 Bird Dog Knees to Elbow (each side)
:30 L-Hang Hold
8 Plank Shoulder Taps (each side)
High Hang Power Snatch
60% 3×2
Every 1:00 for 5:00
1 Power Snatch at 65%
High Hang Power Clean
60% 3×2
Every 1:00 for 5:00
1 Power Clean at 65%
Pause Front Squat
50% 1×6
60% 1×4
70% 2×2
6 rounds:
Every 3:00 for 18:00
20/16 Calorie Assault Bike
5 Bar Muscle-up
(rest the remainder of each 3:00 interval)
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WEIGHTLIFTING
Clean
70% 2×3
75% 3×2
Clean Pull
90% 2×3
100% 2×2
Front Squat
70% 2×3
75% 2×3
DB Bent Row
8(L) 8(M) 8(MH) 8(H)
Face Pull
4×15 (M)
“There are no strangers here; Only friends you haven’t yet met.”
~William Butler Yeats
