CROSSFIT
For load:
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(make consistent increases)
AMRAP 8:00
10 Deadlifts 135/95
15 Box jumps 24/20
15 Deadlifts 185/135
15 Box Jumps
20 Deadlifts 225/155
15 Box Jumps
25 Deadlifts 275/185
15 Box Jumps
30 Deadlifts 315/205
15 Box Jumps
35 Deadlifts 365/225
15 Box Jumps
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STRONGFIT
Cycle 1/Week 1
Standing Shoulder Press + Weighted Dip
4+4 (L)
4+4 (M)
4+4 (MH)
4+4 (H)
3 rounds:
No restbetween exercises.
8-12 Pullover
8-12 Lat Pulldown
(alternate rounds with a partner)
3 rounds:
No restbetween exercises.
8-12 EZ Bar Front Raise
8-12 EZ Bar Biceps Curl
(alternate rounds with a partner)
AMRAP 10:00
15 Calorie Row
15 Push-up
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COMPETITOR
15-12-9 or quality:
Single-Arm Overhead Squat (total)
Ring Push-up
KB Side Bend (each side)
For time:
60 GHD Sit-up
10 Rope Climb
120 Wall Ball 20/14
For load:
Every 2:00 for 12:00
3-3-2-2-1-1 Hang Squat Snatch (AK)
Hang Squat Snatch (barbell cycling)
10-8-6-4-2
(increasing load)
Tempo Front Squat (3:2:1:1)
4(L) 4(M) 4(MH) 4(H)
*OPTIONAL BODYBUILDING*
Lower Body/Core
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POWERBUILDING
Cycle 4/Week 2
Trap Bar Deadlift (:10 hold on last rep)
40% 1×5
50% 1×5
60% 1×5
65%1×1
75% 1×5
Rack Pull (BK)
80% 2×3
Romanian Deadlift
8(L) 8(M) 8(H)
Hip Thrust
15(M) 15(MH) 15(H)
Russian Twist
15(M) 15(MH) 15(H)
“Genius is the ability to renew one’s emotions in daily experience.”
~Paul Cezanne
