CROSSFIT
Barbell Lunge
8(L) 8(M) 8(MH) (each leg)
*15 Banded Kick Backs after each set
3 rounds for time:
750/600m Row
25 Wall Balls 20/14
_______________________
STRONGFIT
Week 1
2 rounds: (very light)
10 Single Leg RDL
10 Press-up
10 Slow Mountain Cliimber
Farmers Carry
5x20m (increasing load)
(use carry handles)
3 rounds:
No rest between exercises.
10 Seated Row
15 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Supinated Pulldown
12 Biceps Curl
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
20 Reverse Hyper (M)
20 Nautilus Ab (M)
(alternate rounds with a partner)
__________________________
COMPETITOR
For quality:
1000m Row/Ski/Run or (2000m Bike)
3-5 minutes of hip circle (band) warm-up
2-3 minutes of crossover symmetry
2-3 rounds for quality:
5 Inchworm to Press-up
:15 Wall Facing Handstand Hold
10 Plank Shoulder Tap
For time:
1-2-3-4-5-6-7-8
Squat Clean 225/155 (or 70% of 1RM)
Wall Walk
Power Snatch
65% 1×1
70% 1×1
75% 1×1
80% 1×1
85% 1×1
Back Squat
80% 5×2
*Bodybuilding*
___________________________
POWERBUILDING
Cycle 1/Week 3
Farmers Walk (use handles)
5x20m (build to a heavy load)
Bent Dumbbell Row
4×8 (M)
4 rounds:
No rest between exercises.
10 Behind the Neck Pulldown
10 Supinated Pulldown
(alternate rounds with a partner)
Cable Seated Row
4×12 (M)
3 rounds:
No rest between exercises.
12 Axle Bar Curl
20 Gripper
(alternate rounds with a partner)
“Be great in act, as you have been in thought.”
~Jean Paul
