CROSSFIT
“Cindy”
AMRAP 20:00
5 Pull-up
10 Push-up
15 Air Squat
No measure:
5000m Assault Bike
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STRONGFIT
Week 1
3 rounds: (very light)
12 Lying Side Shoulder Adduction
12 Single-Arm Pullover
12 Supine Scaption
Chest Press
15(L) 12(M) 10(MH) 8(H)
Seated Row
15(L) 12(M) 10(MH) 8(H)
Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Cross Body Hammer Curl
15(L) 12(M) 10(MH) 8(H)
3 rounds:
15 Reverse Grip Triceps Pushdown
15 Close Grip Triceps Pushdown
(alternate rounds with a partner)
21-15-9
Calorie Ski Erg
Leg Lever
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COMPETITOR
2 sets:
5 Clean Pull
5 Tall Clean
5 Jerk Balance
(increase load on second set)
Clean + Hang Clean + Clean
Build to Heavy 1+1+1
-then-
90% of Heavy Set: 2(1+1+1)
*WOD Specific Warm-up*
2-3 rounds:
12 Calorie Assault Bike
9 Burpee (no push-up)
6 Box Jump Over
3 Devil Press (2xDB)
4 rounds for time:
20/16 Calorie Assault Bike
10 Devil Press 2×50/35
15 Box Jump Over 30/24
50′ Sled Push 180/135
(rest 3:00 between rounds)
*WOD 2*
For time:
45 Calorie Row
45 Wall Ball Shot 20/14
45 Deadlift 185/125
45 Burpee Box Jump Over 24/20
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Clean Pull
100% 3×3
Front Squat
70% 2×3
80% 2×2
“An idea can turn to dust or magic, depending on the talent that rubs against it.”
~William Bernbach
