CROSSFIT
For total reps:
Every 1:00 for 10:00
Odd – Strict Pull-up
Even – Strict Dip
(choose reps prior to start – unbroken)
7 rounds for total reps:
AMRAP 2:30
200m Run
10 Thruster 75/55
Max Burpee (in remaining time)
(:30 rest between AMRAPs)
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STRONGFIT
Cycle 2/Week 1
1.5 Barbell Shoulder Press
5(L) 5(M) 5(MH) 5(H)
Supinated Pulldown
10(L) 10(M) 10(MH) 10(H)
Decline Press
10(L) 10(M) 10(MH) 10(H)
Incline Dumbbell Curl
10(L) 10(M) 10(MH) 10(H)
EZ Bar Incline Front Raise (supine)
3×12 (M)
3 rounds:
No rest between exercises.
15 Lateral Raise
15 Triceps Pushdown
(alternate rounds with a partner)
Band Lateral Raise Pulses
2 sets to failure
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COMPETITOR
3 rounds for quality:
200m Run
12 GHD Back Extension
8 DB Front Raise + Lateral Raise
Block Clean (BK) + Front Squat + Jerk
Work up to heavy (1+2+1) for the day
Clean Pull
95% 3×3 (:03 eccentric)
Clean Deadlift
105% 2×3 (:03 eccentric)
Pause Front Squat (:03 at bottom) + Front Squat
75% 1(2+2)
80% 1(1+2)
85% 3(1+1)
8 rounds for time:
15/12 Calorie Assault Bike
10 Wall Ball 30/20
5 DBall Over Shoulder 100/80
(1:00 rest between rounds)
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WEIGHTLIFTING
Muscle Clean 3-2-2-1-1-1
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)
“If a person is treated like a patient, they are apt to act like one.”
~Frances Farmer
