CROSSFIT
3 rounds for quality:
5 Strict Toes to Bar
10 Supine Leg Lift Over
15 Weighted Sit-up
AMRAP 20:00
20 Burpee to 6″
20 Pull-up
20 Box Jump Over 24/20
*500m Row at 0:00, 5:00, 10:00, and 15:00
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STRONGFIT
Cycle 5/Week 1
Standing Shoulder Press 5-5-5-5-5
*follow each set with 15 band face pull.
“Rest Pause Set”
Machine Dip
“Rest Pause Set”
Upright Row
“Rest Pause Set”
Machine Shoulder Press
27-21-15-9
Calories on Ski Erg
Russian Twist (over and back is one)
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COMPETITOR
3 rounds for quality:
12 Goblet Lateral Step-Over
8 DB Bench Press (2x DB)
4 Tempo Strict Toes to Bar (:03 eccentric)
Push Press
60% 1×5
65% 1×5
70% 1×5
75% 1×5
80% 1×5
High Hang Clean
60% 1×3
65% 1×3
70% 1×2
75% 1×2
80% 1×1
Pause Front Squat (:03 pause at bottom)
5×3 -choose weight-
AMRAP 10:00
250m Row
10 Strict Ring Dip
15 GHD Sit-up
10 Chest to Bar Pull-up
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WEIGHTLIFTING
At a moderate load:
3 Position Clean (Floating/BK/HIp) 6×1
At a moderate load:
Clean Pull 4×4
At a moderate load:
Front Squat 4×4
Seated Row
3×15 (M)
Lat Pulldown
3×15 (M)
Rear Delt Fly
3×15 (M)
“Everything negative – pressure, challenges – is all an opportunity for me to rise.”
~Kobe Bryant
