CROSSFIT
For load:
Barbell Bent Over Row 10-8-6-4
*follow each set with 15 rear delt fly
AMRAP 20:00
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
80yd Farmer Walk Shuttle 53/35
200m recovery jog
(alternate shuttles with a partner)
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STRONGFIT
Cycle 7/Week 1
Deadlift
5(L) 5(M) 5(MH) 5(H)
Bent Barbell Row
8(L) 8(M) 8(H)
Good Morning
8(L) 8(M) 8(MH)
3 rounds:
No rest between exercises.
8-12 Lat Pulldown
8-12 Pullover
8-12 Seated Row
(alternate rounds with a partner)
25-20-15
Calorie Ski Erg
Nautilus Ab
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COMPETITOR
3 rounds for quality:
12 Single-Arm Thruster (6 L/6 R)
10 Alternating Arm/Leg V-up (5 each side)
8 Ring “Y” Raise
Push Press + Push Jerk + Jerk
65% 1+1+2
70% 1+1+2
75% 1+1+2
80% 1+1+1
85% 1+1+1
Front Squat
8(L) 6(M) 4(MH) 2(MH)
3 rounds:
:30 Hollow Body Hold
(rest as needed)
For time:
50/40 Calorie Ski
50/40 Calorie Assault Bike
50/40 Calorie Row
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POWERBUILDING
Cycle 3/Week 4 (deload)
Testing Next Week
Deadlift
35% 1×8
50% 1×5
55% 1×3
60% 1×1
65% 1×1
70% 1×1
Bent Dumbbell Row
3×8 (M)
Lat Pulldown
3×12 (M)
Rear Delt Fly
3×15 (M)
Nautilus Ab
2×20 (M)
“Space and light and order. Those are the things that men need just as much as they need bread or a place to sleep.”
~Le Corbusier
