CROSSFIT
For load:
Every 1:00 for 10:00
2 Power Snatch
(make consistent increases)
2 rounds for time:
50 Double Under
200m Farmers Carry 53/35
30 Box Jump 24/20
200m Run
30 Russian Kettlebell Swing 70/44
200m Med Ball Run 20/14
30 Sit-up
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STRONGFIT
Cycle 1/Week 1
Complete with as little rest as possible:
50 Steps Power Runner
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Hip Thrust
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Reverse Hyper
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Calf Raise
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Sit-up
(use a weight that you can do 12-15 reps with)
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COMPETITOR
2 rounds for quality:
2:30 Row
10 Jumping Squat
20′ Duck Walk
10 Tuck Jump
20′ Inch Worm
Power Clean
Build to Heavy 2
80% of Heavy 2: 4×2 (touch & go)
(rest 1:00 between T&G sets)
Front Squat 5-5-5-5-5
(stay as light as you need to maintain good positions)
Deadlift 6-6-6-6
3 rounds:
10 Pendlay Row
15 Reverse Hyper
Max Reps Strict Toes to Bar
3 rounds for time:
500m Assault Bike
10 Burpees Over the Bar
5 Deadlift 315/205
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POWERBUILDING
Cycle 2/Week 1
Trap Bar Deadlift
35% 1×5
50% 1×5
60% 1×5
70% 1×5
Romanian Deadlift
8(L) 8(M) 8(H)
Rack Pull
3(M) 3(MH) 3(H)
Dumbbell Bent Row
8(L) 8(M) 8(H)
Neutral Grip Lat Pulldown
8(L) 8(M) 8(H)
Rear Delt Fly
3×15 (M)
“Whenever you do a thing, act as if all the world were watching.”
~Thomas Jefferson
