CROSSFIT
Trap Bar Deadlift
8(L) 5(M) 3(MH) 3(H) 8(M)
For total calories + reps:
5:00 Assault Bike
4:00 Burpee to 6″
3:00 DB Snatch 50/35 (alt. arms)
2:00 Sit-up
1:00 Box Jump Over 24/20
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STRONGFIT
Cycle 4/Week 2
Romainian Deadlift
8(L) 8(M) 8(MH) 8(H)
Complete with as little rest as possible:
50 Lat Pulldown
15 Calorie Assault Bike
50 Seated Row
15 Calorie Assault Bike
50 Biceps Curl
15 Calorie Assault Bike
50 Back Extension
Weighted Sit-up
3×15 (pick weight)
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COMPETITOR
Warm-up:
500m Row
Stretch & Mobility
500m Row
Snatch
Build to a 1RM
Clean & Jerk
Build to a 1RM
Back Squat
Build to a 1RM
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POWERBUILDING
Cycle 2/Week 2
Deadlift
8(L) 8(M) 8(MH) 8(H)
(increase weight of last set, each week)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
(increase weight of last set, each week)
Rear Delt Fly
4×15 (M)
Leg Press
3×12 (M)
Weighted Back Extension
3×12 (M)
Incline Sit-up
3 sets (pick reps)
“It’s not what you pay a man, but what he costs you that counts.”
~Will Rogers
