CROSSFIT For time: 500m Row 10 Power Clean 135/95 30 Burpee Over the Bar 10 Power Clean 500m Row ____________________ STRONGFIT Cycle 2/Week 1 Tempo Bench Press (:04 ecc) 8(L) 8(M) 8(MH) 8(H) *follow each set with 12 prone incline rear delt fly. 3 rounds: No rest between exercises. 8-12 Incline Bench Press (M) 8 […]
7:00a Competitor 7:00a Strongman 7:00a Sleds 8:00a Weightlifting 9:00a CrossFit 10:00a Open Gym ____________________ WEIGHTLIFTING Power Snatch + Drop Snatch Build to a moderate set of 1+1 Snatch + Overhead Squat Build to a heavy set of 2+2 Clean + Jerk Build to a heavy set of 2+2 Pause Squat 60% 1×2 70% 1×2 80%
CROSSFIT For load:Deadlift 3-3-3-3-3“Baseline 2.0”For time:500m Row40 Air Squat30 Sit-up20 Push-up20 Pull-up20 Push-up30 Sit-up40 Air Squat500m Row______________________STRONGFIT Cycle 1/Week 4 (peak) Deadlift 5(L) 5(M) 3(MH) 3(H) *follow each set with 10 db shrug.3 rounds: No rest between exercises.8-12 Lat Pulldown (M) 8-12 Rear Delt Fly (M) 8-12 Bent Row (M) (alternate rounds with a partner)
UPPER BODY Chest Press15(L) 12(M) 10(MH) 8(H) Shoulder Press 15(L) 12(M) 10(MH) 8(H) Machine Dip 15(L) 12(M) 10(MH) 8(H) Lat Pulldown 15(L) 12(M) 10(MH) 8(H) Pullover 15(L) 12(M) 10(MH) 8(H) Seated Row15(L) 12(M) 10(MH) 8(H) ___________________WEIGHTLIFTING Close Grip Bench Press 8(L) 6(M) 4(MH) 4(H) Shoulder Press8(L) 6(M) 4(MH) 4(H) Weighted Dip 6(L) 4(M) 2(MH) 2(H)
CROSSFIT With a partner for total time:0:00 – 10:00 to complete200m Run (each – separate)30 Deadlift 185/12590 Wall Ball 20/14 10:00 – 20:00 to complete200m Run (each – separate)30 Hang Power Clean 135/9590 Toes to Bar 20:00 – 30:00 to complete200m Run (each – separate)30 Shoulder to OH 95/6590 Ball Slam 20/14____________________________STRONGFIT Cycle 1/Week 4
CROSSFIT For load: Front Squat 3-3-3-3-3 2 rounds for time: 1000m Row 15 Pull-up 30 DB Snatch 50/35 15 Pull-up 20 Box Step-Over 24/20 _____________________ STRONGFIT Cycle 1/Week 4 (peak) Back Squat 5(L) 5(M) 3(MH) 3(H) *follow each set with 8 band good morning. 2 rounds: 10 Bulgarian Split Squat (M) 10 Single
CROSSFIT For load: Push-Press 3-3-3-3-3 For time: 30/24 Calorie Assault Bike 50 Burpee 70 Sit-up 180 Double Under _____________________ STRONGFIT Cycle 1/Week 4 (peak) Bench Press 5(L) 5(M) 3(MH) 3(H) *follow ech set with 10 band pull apart. 3 rounds: No rest between exrcises. 8-12 Incline DB Bench Press (M) 8-12 Tempo Incline
7:00a Competitor 7:00a Sleds 7:00a Strongman 8:00a Weightlifting 9:00a CrossFit 10:00a Open Gym __________________________ SLEDS Alternate with a partner every 80yd: 80yd Sled Pull 135/90 60yd Sled Pull + 20yd Backward Drag 40yd Sled Pull + 40yd Backward Drag 20yd Sled Pull + 60yd Backward Drag 80yd Backward Drag __________________________ WEIGHTLIFTING Power Snatch + Drop
CROSSFIT For load: Deadlift 5-5-5-5 “The Chief” 5 rounds for total reps: AMRAP 3:00 3 Power Clean 135/95 6 Push-up 9 Air Squat (rest 1:00 after each AMRAP) _____________________ STRONGFIT Cycle 1/Week 3 Deadlift 5(L) 5(M) 5(MH) 5(H) *follow each set with 10 db shrug. 3 rounds: No rest between exercises. 8-12 Lat
UPPER BODY 3 rounds: No rest between exercises. 8-12 Incline Press 8-12 Pec Deck 8-12 Machine Dip (alternate rounds with a partner) 3 rounds: No rest between exercises. 8-12 Lat Pulldown 8-12 Rear Delt Fly 8-12 Upright Row (alternate rounds with a partner) 3 rounds: No rest between exercises. 8-12 Pullover 8-12 Chest
