CROSSFIT
Deadlift
6(L) 6(M) 2×6(H)
For time:
20-16-12-8-4
Single-Arm Devil Press 50/35
Pull-up
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STRONGFIT
Week 1
Warm-up
250m Row (easy pace)
:45 Plank Hold
250m Row (medium pace)
:45 Plank Hold
250m Row (hard pace)
5 rounds:
40m Trap Bar Farmers Carry
40m Jog
40 Sled Pull
(alternate rounds with a partner)
5 rounds:
10m Hand Over Hand Sled Pull
10 Push-up
(alternate rounds with a partner)
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COMPETITOR
2 rounds:
500m Bike
5 Muscle Clean (light)
10 Front Squat (light)
Muscle Clean
3(L) 3(M) 3(MH) 3(H)
Power Clean
60% 1×4
65% 1×4
70% 3×4
Front Squat
75% 4×5
For time:
20-16-12-8-4
Single-Arm Devil Press 50/35
Pull-up
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POWERBUILDING
Trap Bar Deadlift
2×6 (M) (increase from week two)
Good Morning
8(L) 8(M) 2×8(MH)
Single-Arm Hammer Strength Front Pulldown
10(L) 10(M) 10(MH) 10(MH)
EZ Bar Preacher Curl
4×12(MH)
Ab Wheel
3 sets (pick reps)
(add a rep each week)
“Character is what a man is in the dark.”
~Dwight L. Moody
