CROSSFIT
3 rounds for quality:
8 Scapular Pull-up
6 Beat Swing Kip
4 Kip to Pull (not all the way up)
:20 Hollow Hold
With a partner for time:
90 Toes to Bar
2000m Row
90 Pull-up
2000m Row
*share work anyhow
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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
9-15-21-27
Calories on Ski Erg
Russian Twist (over and back is one)
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COMPETITOR
3 rounds for quality:
300m Ski Erg (easy pace)
12 DB Front Rack Lunge (2xDB) (M)
8 Strict Pull-up/Chin-up
Muscle Clean + Strict Press
3+3, 3+2, 3+1
Hang Clean + Push-Press
60% 3+1
65% 2(2+1)
70% 3(1+1)
Clean Pull
80% 3×5
For time:
50 Toe to Bar
75/60 Calorie Assault Bike
50 Chest to Bar Pull-up
75/60 Calorie Assault Bike
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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
3×12 (M)
Lat Pulldown
3×12 (M)
Rear Delt Fly
3×15 (M)
“I’ve found that you don’t need to wear a necktie if you can hit.”
~Ted Williams
