CROSSFIT
3 rounds for quality:
7 Alligator Roll
21 Bicycle Crunch (each side)
7 Parallette Passthrough
With a partner for time:
40 DB Snatch 50/35
60 DB Walking Lunge 50/35 (1x DB)
80 Pull-up
60 DB Walking Lunge
40 DB Snatch
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STRONGFIT
Cycle 4/Week 1
Standing Shoulder Press
10(L) 8(M) 6(H) 15(MH)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8-12 Lateral Raise
8-12 Machine Dip
(alternate rounds with a partner)
8-7-6-5-4-3-2-1
No rest between exercises.
Upright Row
Overhead Triceps Extension
(alternate rounds with a partner. don’t set the bar down)
30-20-10
Calories Assault Bike
Band Face Pull
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COMPETITOR
3 rounds for quality:
10 Ring Row
10 Goblet KB Step-up (alt. legs)
10 Deficit Push-up
Push-Press
10-8-6-4-2 (2 at 85% of 1RM)
Front Squat
60% 1×3
65% 1×3
70% 1×3
75% 1×3
80% 1×3
High Hang Clean
60% 1×2
65% 1×2
70% 3×2
3-Position Clean Pull (Hip, AK, Floating)
70% 3×2
For time:
40 DB Snatch 50/35
30 Wall Ball 30/20
20 Bar Muscle-up
30 Wall Ball
40 DB Snatch
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WEIGHTLIFTING
At a light/moderate load:
3 Position Power Clean (Floating/BK/HIp) 4×3
At a light/moderate load:
Clean Pull 4×4
At a light/moderate load:
Front Squat 4×4
Seated Row
3×15 (M)
Lat Pulldown
3×15 (M)
Rear Delt Fly
3×15 (M)
“A man who carries a cat by the tail learns something he can learn in no other way.”
~Mark Twain
