CROSSFIT
For total reps:
Every 1:00 for 10:00
Odd – Strict Pull-up
Even – Strict Dip
(Choose reps prior to start – unbroken)
3 rounds for time:
20 Single-Arm DB Thruster 50/35
100′ Farmer Carry 70/53
15 Toes to Bar
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STRONGFIT
Cycle 1/Week 3
Close Grip Chest Press
12(L) 10(M) 8(MH) 6(H)
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 GHD Sit-up
8 Strict Pull-up
Block Clean (BK) + Front Squat + Jerk
60% (2+2+1)
Block Clean & Jerk (BK)
70% 2×1
Clean Pull
80% 3×2 (:05 eccentric)
Clean Deadlift
90% 2×3 (:05 eccentric)
Pause Front Squat (:03 at bottom) + Front Squat
70% 3(1+2)
20 rounds for time:
2 Bar Muscle-up
4 Wall Walk
6 Devil Press (2xDB) 50/35
(alternate rounds with a partner – 10 each)
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WEIGHTLIFTING
Muscle Clean 3-3-2-2-2
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)
“I’m inspired by people who keep on rolling, no matter their age.”
~Jimmy Buffett
