CROSSFIT
Every 1:00 for 10:00
Odd – Strict Pull-up
Even – Strict Dip
(Choose reps prior to start – unbroken)
AMRAP 20:00
200m Farmer Carry 53/35
200m Run
2 Rope Climb
20 Push-ups
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STRONGFIT
Cycle 1/Week 2
Close Grip Chest Press
4×12 (M)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8 Tempo Lateral Raise (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Machine Dip
8 Tempo Overhead Triceps Extension (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Plate Circles (both directions)
12 Plate Side to Side (over and back is one)
(alternate rounds with a partner)
For total reps: (continue until failure to complete reps)
1-2-3-4-5…..
Push-up
(alternate sets with a partner)
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COMPETITOR
3 rounds for quality:
200m Run
12 Med Ball Squat Clean
8 Single-Leg Toes to Bar (total)
Block Clean (AK) + Front Squat (:03 ecc) + Jerk
75% 2+1+1
80% 1+1+1
Block Clean & Jerk (AK)
85% 2×1
Clean Pull
95% 3×3
Clean Deadlift
105% 2×5
Pause Front Squat (:03 pause at bottom) + Front Squat
60% 1+4
65% 1+3
70% 1+2
8 rounds for calories + reps:
:20 Assault Bike Calories
:10 Rest
:20 Power Clean 155/105
:10 Rest
:20 Bar Muscle-up
:10 Rest
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WEIGHTLIFTING
Muscle Clean 3-3-3-3
Power Clean from blocks
70% 4×2
Clean Pull
90% 4×4
Back Extension
2 sets (pick reps)
Side Plank Hold
2x :20 (each side)
“Men do not quit playing because they grow old; they grow old because they quit playing.”
~Oliver Wendell Holmes, Sr.
