CROSSFIT
For quality:
10-15-20-15-10
Bicycle Crunch (each side)
Weighted Sit-up
“20 Minutes of fun”
For load:
Every 2:00 for 20:00
6 Deadlift
6 Bent Row
6 Hang Power Clean
6 Push Press
6 Front Squat
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STRONGFIT
Cycle 6/Week 2
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:
1000m Assault Bike
(rest 1:30)
1000m Assault Bike
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COMPETITOR
3 rounds for quality:
300m Ski Erg (easy/moderate/fast pace)
12 Single-Arm DB Overhead Lunge (6 left/6 right)
:20 GHD Hold at parallel
For load:
Muscle Clean 5-4-3-2-1
(make consistent increases)
Power Clean
2 waves:
65% 1×3
70% 1×2
75% 1×1
Clean Pull
90% 3×3
For time:
50 Wall Ball 20/14
200′ DB Front Rack Lunge 50/35
50 Wall Ball
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WEIGHTLIFTING
Clean from blocks
70% 2×2
75% 2×2
80% 2×2
Clean Pull
100% 3×3
(based on Clean 1RM)
Front Squat
70% 1×3
75% 2×2
80% 3×1
(based on Front Squat 1RM)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
Rear Delt Fly
3×15 (M)
“I still think I am the greatest.”
~Kanye West
