CROSSFIT
3 rounds for quality:
15 Back Extension
15 Weighted Sit-up
Max L-Sit Hold
5 rounds for distance:
AMRAP 3:00
1 Rope Climb
10 Burpee to 6″
30 Double Under
Max Distance Row
(1:00 rest between AMRAPs)
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STRONGFIT
Cycle 6/Week 1
Close Grip Bench Press 5-5-5-5-5
(make consistent increases)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8 Tempo Lateral Raise (:04 ecc)
8-12 Machine Dip
(alternate rounds with a partner)
Triceps Extension
15(L) 12(M) 10(MH) 8(H)
For time:
500m Row
(rest 1:30)
500m Row
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COMPETITOR
3 rounds for quality:
10 Calorie Ski Erg
20 KB Front Rack Lunge (2xKB)
:30 Yoke Hold (or) Back Squat Hold
Muscle Clean + Strict Press
2(3+3) (M)
3(2+2) (MH)
Clean Pull + Clean + Push Press + Jerk
60% 2+1+1+1
65% 2+1+1+1
70% 1+1+1+1
75% 1+1+1+1
80% 1+1+1+1
For time:
1600m Run
7 Rope Climb
21 DB Shoulder to OH (2xDB) 50/35
1200m Run
5 Rope Climb
15 DB Shoulder to OH
800m Run
3 Rope Climb
9 DB Shoulder to OH
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WEIGHTLIFTING
Clean from blocks
70% 2×3
75% 2×3
Clean Pull
90% 2×3
100% 3×2
(based on Clean 1RM)
Front Squat
70% 2×3
75% 2×3
(based on Front Squat 1RM)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
Rear Delt Fly
3×15 (M)
“A little nonsense now and then is relished by the wisest men.”
~Roald Dahl
