CROSSFIT
For time:
10 Hand Release Push-up
10 Russian KB Swing 70/44
:20 Plank
20 Hand Release Push-up
20 Russian KBS
:40 Plank
30 Hand Release Push-up
30 Russian KBS
1:00 Plank
40 Hand Release Push-up
40 Russian KBS
1:20 Plank
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STRONGFIT
Cycle 2/Week 1
1.5 Shoulder Press
5(L) 5(M) 5(MH) 5(H)
*follow each set with 12 band pull apart.
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press (M)
8 Tempo Lateral Raise (:04 ecc) (M)
8-12 Machine Dip (M)
(alternate rounds with a parter)
5 rounds:
250m Row
10 Burpee Over the Rower
(rest 1:00 between rounds)
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COMPETITOR
3 rounds for quality:
8 Single-Arm OH Lunge (L) (4 each arm)
8 GHD Weighted Sit-up (to parallel)
Clean & Jerk 2-2-2-2-2
*focus on technique, only increase load if the movement is good.
For time:
1000m Row
30 Thruster 45/35
50 C2B Pull-up
30 Thruster
1000m Row
5 rounds for distance:
3:00 Assault Bike (easy pace)
1:00 Assault Bike (fast pace)
1:00 Rest
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Front Squat
60% 1×3
70% 1×2
80% 3×1
Back Extension
2×12 (M)
“You are always a student, never a master. You have to keep moving forward.”
~Conrad Hall
