FUNCTIONAL FITNESS
*CF Open 25.2*
For time:
21 Pull-up
42 Double Under
21 Thruster 95/65
18 Pull-up
36 Double Under
18 Thruster 115/75
15 Pull-up
30 Double Under
15 Thruster 135/85
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STRONGFIT
Week 1
3 rounds: (very light)
12 Banded Hip Flexion
8 Single-Leg Hip Thrust
4 Bullfrog
Deadlift
6(L) 6(M) 6(MH) 6(H)
Leg Press
15(L) 12(M) 10(MH) 8(H)
Ab Wheel
3 sets (pick reps)
6 rounds:
40m Sled Pull
(alternate rounds with a partner)
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COMPETITOR
Clean & Jerk (barbell cycling)
10(L) 8(M) 6(MH) 4(H)
*10 & 8 (unbroken, touch & go)
**6 & 4 (drop & go)
7:00 to establish a heavy:
2 Hang Clean (AK) + 1 Floating Clean + 1 Jerk
Back Squat
60% 1×5
70% 1×5
80% 1×5
75% 1×5
65% 1×5
3 sets:
20 Leg Extension
20 Hamstring Curl (manual/partner)
5 rounds for quality:
15 GHD Sit-up (:03 pause at parallel)
:20 Weighted Plank (HEAVY)
(rest as needed)
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POWERBUILDING
Cycle 1/Week 2
Deadlift
60% 1×6
65% 1×6
60% 1×6
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Pullover
8(L) 8(M) 8(MH) 8(H)
Wide Grip Pulldown
12(L) 12(M) 12(H)
Rear Delt Fly
3×15 (M)
Rope Biceps Curl
3×15 (M)
“If people knew how hard I worked to get my mastery, it wouldn’t seem so wonderful at all.”
~Michelangelo
