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    Xfit List

    Uploaded by

    Damien Ashwood
    The document lists the names of several individuals and their prescribed workout routines, which consist of various exercises like squats, deadlifts, pullups, and sprints. The workouts range from 3 to 10 rounds of exercises and are generally intended to be completed for time or in a certain number of rounds within a set time period. Common exercises among the different routines include squats, deadlifts, pullups, kettlebell swings, and running intervals.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Xfit List

    Uploaded by

    Damien Ashwood
    32 views3 pages
    The document lists the names of several individuals and their prescribed workout routines, which consist of various exercises like squats, deadlifts, pullups, and sprints. The workouts range from 3 to 10 rounds of exercises and are generally intended to be completed for time or in a certain number of rounds within a set time period. Common exercises among the different routines include squats, deadlifts, pullups, kettlebell swings, and running intervals.

    Original Description:

    list of Crossfit workouts for a transitioning powerlifter

    Original Title

    Xfit list

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    The document lists the names of several individuals and their prescribed workout routines, which consist of various exercises like squats, deadlifts, pullups, and sprints. The workouts range from 3 to 10 rounds of exercises and are generally intended to be completed for time or in a certain number of rounds within a set time period. Common exercises among the different routines include squats, deadlifts, pullups, kettlebell swings, and running intervals.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    32 views3 pages

    Xfit List

    Uploaded by

    Damien Ashwood
    The document lists the names of several individuals and their prescribed workout routines, which consist of various exercises like squats, deadlifts, pullups, and sprints. The workouts range from 3 to 10 rounds of exercises and are generally intended to be completed for time or in a certain number of rounds within a set time period. Common exercises among the different routines include squats, deadlifts, pullups, kettlebell swings, and running intervals.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    Name

    Exercises

    Arnie

    Pheezy:

    3 rounds of
    5x75 kg front squats,
    18 pullups
    5x100 deadlifts
    18 toes to bar
    5x75kg push jerks
    18 burpees
    5 rounds of
    12x70kg Deadlifts
    9 hang cleans
    6 push jerks
    10 rounds of
    10x40kg thrusters
    10 plyo pushups
    10 rounds of
    5x50kg thrusters
    10 pullups
    20kg dumbbell snatch R, pullups, 20kg dumbbell
    snatch, pull-ups - all 21 of each
    3 rounds
    30x40kg squat clan
    30 pullups
    5x125kg deadlift
    13 pushups
    9 box jumps [24inch maybe hang power clean? Kb
    swings?
    10 rounds of:
    500m row sprint,
    7 pullups
    7x60kg front squats
    7 clap pushups or burpees
    7 rounds of:

    For time

    Five rounds of:

    For time

    DT

    Coe

    Holbrook

    Joshie
    Badger

    McGee

    bULGER

    The Seven

    Desforges

    Tyler

    21 L Turkish Getups, 50 swings, 21 OH Squats L,


    50 swings, OH Squats R, 50 swings, 21 TGR, 50
    swings

    225 pound Deadlift, 12 reps


    20 Pull-ups
    135 pound Clean and jerk, 12 reps
    20 Knees to elbows

    5 rounds of
    7 muscle ups
    21 reps 40kg sumo high pull
    [1 muscle up = 3 pullups +3 dips

    Metric eg.
    time?
    For time

    For time

    For time

    For time

    3 rounds for
    time
    For

    As many
    rounds in 30
    min

    For time

    McCLuskey

    3 rounds of
    9 muscle ups
    15 burpee pull-ups
    500m row
    1 muscle up = 3 pullups + 3 dips

    For time

    Lumberjack
    20

    20 Deadlifts (275lbs)
    Run 400m
    20 KB swings (2pood)
    Run 400m
    20 Overhead Squats (115lbs)
    Run 400m
    20 Burpees
    Run 400m
    20 Pullups (Chest to Bar)
    Run 400m
    20 Box jumps (24")
    Run 400m
    20 DB Squat Cleans (45lbs each)
    Run 400m

    For time

    The Seven

    7 Handstand push-ups

    135 pound Thruster, 7 reps

    7 Knees to elbows

    245 pound Deadlift, 7 reps

    7 Burpees

    7 Kettlebell swings, 2 pood

    7 Pull-ups

    Roy

    Five rounds

    225 pound Deadlift, 15 reps

    20 Box jumps, 24 inch box

    25 Pull-ups

    7 rounds for
    time.

    For time

    Five rounds of:

    Whitten

    22 Kettlebell swings, 2 pood

    22 Box jump, 24 inch box

    Run 400 meters

    22 Burpees

    22 Wall ball shots, 20 pound ball

    For time.

    Home stuf
    Garrett - 3 rounds of : 75 squats, 25 clap pushups, 25 L Pullups.
    Bradley : 10 rounds of: 100m sprint, 10 pullups, sprint 100m, 10 burpees. 30 sec
    erest

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