CROSSFIT
Dumbbell Romanian Deadlift
5(L) 5(M) 5(MH) 5(H)
*follow each set with 8 heel elevated goblet squat
For time:
21 Front Squats 95/65
42 Double Unders
21 Shoulder to Overhead 95/65
42 Double Unders
15 Front Squat
30 Double Unders
15 Shoulder to OH
30 Double Unders
9 Front Squats
18 Double Unders
9 Shoulder to OH
18 Double Unders
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STRONGFIT
Week 1
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
Seated Row
10(L) 8(M) 6(H) 15(MH)
Trap Bar Deadlift
8(L) 6(M) 4(H) 12(MH)
Supinated Pulldown
10(L) 8(M) 6(H) 15(MH)
2 rounds:
40m Suitcase Carry (Rt)
40m Suitcase Carry (Lt)
40 Cable Crunch
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COMPETITOR
2-3 rounds for quality:
1:00 Run/Ski/Row/or Bike
10 Beat Swing Kips
5 Tempo GHD Sit-ups (to parallel) (:03 eccentric)
10 Tibia/Toe Raise
10 Calf Raise
For time:
25 Shuttle Runs (2×25′ = 1)
50 GHD Sit-up
25 Shuttle Runs
50 Toes to Bar
Clean
80-85% 3×1
(focus on quality movement)
Clean Pull
90% 3×3
*Mobility*
2:00 Triceps Mash (on barbell)
1:00 Banded Triceps Stretch (each arm)
1:00 Pec Lacrosse Ball Mash (each side)
2:00 Door Frame Pec Stretch
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POWERBUILDNG
Cycle 2/Week 2
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set, each week)
Trap Bar Deadlift
35% 1×8
50% 1×8
55% 1×8
65% 1×1
70% 1×8
Seated Row
8(M) 8(MH) 8(H)
(increase weight of final set, each week)
Wide Grip Pulldown
12(L) 12(M) 12(H)
(increase weight of final set, each week)
Prone Incline Shrug
3×15 (M)
Ab Wheel
2 sets (pick reps)
“Life is like riding a bicycle. To keep your balance, you must keep moving.”
~Albert Einstein
