CrossFit
For load:
Power Clean 5-5-5-5
(make consistent increases)
2 rounds for time:
50 Kettlebell Deadlift 70/53
10 Burpee
50 Sit-up
10 Burpee
50′ Plate Overhead Walking Lunge 45/25
10 Burpee
50 Double Under
10 Burpee
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Competitor
For time:
40′ Hand Walk
20 Shoulder to Overhead 185/125
40 Bar Facing Burpee
For time:
500m Row
5 Rope Climb
500m Row
4 Rope Climb
500m Row
3 Rope Climb
500m Row
3 rounds:
8 Super Squat
12 Hip Thrust
16 Leg Press
(rest 2:00 between rounds)
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Strength & Hypertrophy
Cycle 2/Week 1
Deadlift
30% 1×5
40% 1×5
50% 1×5
60% 1×5
Chin-up 4×8 (body weight)
Pullover 8-8-8-8
(leave room to increase weight next week)
Single-Arm Row 8-8-8-8
(leave room to increase weight next week)
Front Pulldown (close/neutral) 4×12
(leave room to increase weight next week)
10-12-14-16 (decreasing load)
Face Pull
Rear Delt Fly
Weighted Back Extension 3×8
(leave room to increase weight next week)
“The beginning of knowledge is the discovery of something we do not understand.”
~Frank Herbert
