CrossFit
For load:
Power Snatch 5-5-3-3-3
(make consistent increases)
“The Dark Horse Special”
For time:
30 Handstand Push-up
40 Pull-up
50 Kettlebell Swing 53/35
60 Sit-up
70 Burpee
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Competitor
No measure:
30-20-10
Box Step-up 24/20
Toes to Bar
Calorie Row
For load:
Push Press 3-3-3-3-3
*follow each set with 1 Rope Climb
For time:
21 Calorie Ski Erg
21 Dumbbell Thruster 50/35
200m Run
15 Calorie Ski Erg
15 Dumbbell Thruster
200m Run
9 Calorie Ski Erg
9 Dumbbell Thruster
200m Run
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Strength & Hypertrophy
Cycle 3/Week 1
Bent Dumbbell Row
8(M) 10(H) 8(MH)
*same weights for entire cycle
Weighted Chin-up
5(L) 5(M) 5(MH) 5(H)
Bent Barbell Row
12(L) 10(M) 8(MH) 6(H)
Cross Bench DB Pullover
12(L) 10(M) 8(MH) 6(H)
Rear Delt Fly
3×15 (M)
Deadlift
35% 1×5
45% 1×5
55% 1×5
65% 1×1
70% 1×5
Weighted Back Extension
3×10 (M)
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
~Will Durant
