CROSSFIT
For load:
Every 1:00 for 10:00
1 Power Clean
(make consistent increases)
For time:
240yd Sled Push Shuttle (6x40yds) 135/90
60/48 Calorie Assault Bike
30 Handstand Push-up
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STRONGFIT
Week 2
1 round:
10 Kettlebell Deadlift
10m Farmers Walk
10 Russian Kettlebell Swing (two hand)
10m Front Rack Walk
10 Kettlebell Deadlift
10m Farmers Walk
10 Russian Kettlebell Swing (two hand)
10m Front Rack Walk
10 Kettlebell Deadlift
40m Walking Lunge
4 rounds:
40m Sled Push
80m Jog
40m Sled Push
(alternate rounds with a partner)
40m Walking Lunge
1 round:
10 Kettlebell Deadlift
10m Farmers Walk
10 Russian Kettlebell Swing (two hand)
10m Front Rack Walk
10 Kettlebell Deadlift
10m Farmers Walk
10 Russian Kettlebell Swing (two hand)
10m Front Rack Walk
10 Kettlebell Deadlift
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COMPETITOR
For quality:
400m Ski
-then 2 rounds-
10-15 Crossover Symmetry (each exercise)
For time:
40 Wall Ball 20/14
30 Pull-up
30 Wall Ball
20 C2B Pull-up
20 Wall Ball
10 Bar Muscle-up
Power Snatch
70% 2×3
75% 3×2
Power Clean & Push Jerk
70% 2×3
75% 3×2
Back Squat
70% 1×3
75% 1×3
80% 1×3
85% 2×3
25-40 Minutes of Zone 2 Cardio
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POWERBUILDING
TESTING
Deadlift
Build to a 1RM
Pull-up (bodyweight)
Max reps
PUMP
3 rounds:
No rest between exercises.
8-12 Pulldown
8-12 Pullover
8-12 Row
(alternate rounds with a partner)
Biceps Curl
3×12 (M)
“The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.”
~Morihei Ueshiba
