CROSSFIT
Trap Bar Deadlift
6(L) 6(M) 6(MH) 6(H)
“Open 14.1”
AMRAP 10:00
30 Double Under
15 Ground to Overhead 75/55
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STRONGFIT
Week 1
2 rounds:
12 Banded Good Morning
8 Cossack Squat (over and back is one)
12 Back Extension
80m Farmers Carry
Every 1:00 for 10:00
Odd Min: 20 Russian Kettlebell Swing
Even min: 20 Sit-up
80m Farmers Carry
3 rounds:
No rest between exercies.
15 Hip Thrust
12 Single-Leg Hamstring Curl
(alternate rounds with a partner)
80m Farmers Carry
Side Plank Hold
3x :20 (both sides)
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COMPETITOR
For quality:
2500m Bike
-Banded Stretches-
“Open 14.1”
AMRAP 10:00
30 Double Under
15 Ground to Overhead 75/55
Bench Press
80-90% 5×3
For quality:
Every 1:00 for 10:00
Odd – :30 to attempt Freestanding Handstand Hold
Even – 2-3 Deficit Wall Walk (2″)
30-40 minutes of Zone 2 Cardio
Run/Row/Bike/ or Ski
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POWERBUILDING
Cycle 1/Week 2
Deadlift
45% 1×5
55% 1×5
65% 1×5
60% 1×5
50% 1×5
Dumbbell Bent Row
10(L) 10(M) 10(MH) 10(H)
Dumbbell Pullover
10(L) 10(M) 10(MH) 10(H)
Neutral Grip Lat Pulldown
10(L) 10(M) 10(MH) 10(H)
Face Pull
3×15 (M)
2 rounds:
No rest between exercises.
15 Back Extension
:30 Wt Plank Hold
(alternate rounds with a partner)
“The awareness of our own strength makes us modest.”
~Paul Cezanne
