CROSSFIT
Deadlift
4×10 (MH)
AMRAP 7:00
7 Thruster 75/55
7/5 Calorie Assault Bike
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STRONGFIT
Week 1
2 rounds: (very light)
10 Single Leg RDL
10 Press-up
10 Slow Mountain Climber
Trap Bar Deadlift
10(L) 8(M) 6(MH) 4(H)
2 rounds:
80m Sled Pull Shuttle
20m Farmers Carry
60m Sled Pull Shuttle
40m Farmers Carry
40m Sled Pull Shuttle
60m Farmers Carry
20m Sled Pull Shuttle
80m Farmers Carry
(alternate rounds with a partner)
2 rounds:
15 Back Extension
:45 Plank Hold
(alternate rounds with a partner)
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COMPETITOR
Power Clean (high) + Power Clean (low) + Clean
70% 3(1+1+1)
75% 2(1+1+1)
80% 1+1+1
(% based off power clean)
Clean Pull (SLOW & CONTROLLED)
95% 2×3
100% 3×2
Back Squat (:03 eccentric / :01 pause)
7-7-7-7-7
3 sets:
15 DB Walking Lunge (each leg)
20 DB Romanian Deadlift
4 rounds for time:
18 GHD Sit-up
12 Snatch 135/95
6 Muscle-up
(1:00 rest)
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POWERBUILDING
Cycle 1/Week 7
Back Squat
6 sets of 2 at 80%
Deadlift
50% 1×2
60% 1×2
70% 1×2
65% 1×2
55% 1×2
Barbell Shrug
3×20 (M)
Nautilus Ab
2×20 (M)
“The will is what matters – as long as you have that, you are safe.”
~Evelyn Underhill
