CROSSFIT
Seated Row
10(L) 8(M) 6(MH) 4(H)
*Follow each set with 15 Triceps Pushdown
For time:
27-21-15-9
Calorie Row
Toes to Bar
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STRONGFIT
Week 1
2 rounds: (very light)
12 External Rotation
12 Face Pull
12 Cuban Press
Dumbbell Incline Press
15(L) 12(M) 10(MH) 8(H)
Dumbbell Pullover
15(L) 12(M) 10(MH) 8(H)
Decline Press
15(L) 12(M) 10(MH) 8(H)
3 rounds:
No rest between exercises.
8 DB Hammer Curl
8 DB Tate Press
8 DB Biceps Curl
8 DB Skull Crusher
(same weight for all exercises)
Core
1:00 Plank Hold
:30 Side Plank Hold (Rt)
:30 Side Plank Hold (Lt)
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COMPETITOR
Push Press + Push Jerk + Jerk
65-70% 3(1+1+1)
Jerk
70-75% 5×1
AMRAP 15:00
45/35 Calorie ABike
2 rounds:
45 GHD Sit-up
45 Shoulder to Overhead 95/65
In remaining time:
Max Calorie ABike
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WEIGHTLIFTING
Clean
70% 2×2
75% 2×2
80% 2×2
Clean Pull from Blocks (BK)
90% 4×4
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Step-up
3×8 (M)
Ab Wheel
3 sets (pick reps)
“All you need in this life is ignorance and confidence, and then success is sure.”
~Mark Twain
