CROSSFIT
For load:
Every 1:00 for 10:00
2 Power Snatch
(make consistent increases)
For time:
4-3-2
Rope Climb
12-9-6
DBall Over the Shoulder 100/80
20-15-10
Box Jump 24/20
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STRONGFIT
Cycle 1/Week 2
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
Complete with as little rest as possible:
50 Reverse Hyper
Complete with as little rest as possible:
50 Calf Raise
Complete with as little rest as possible:
50 Sit-up
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COMPETITOR
3 rounds for quality:
1:00 Row
10 Single Leg RDL (Left Leg)
10 Single Leg RDL (Right Leg)
15 Weighted Sit-up
20 Banded Side Step (Each Way)
Power Clean
Build to Heavy 1
80% of Heavy 1: 10×1
*:30 rest between the 10 sets of 1
Deadlift
2 Waves:
8(L) 6(M) 4(MH) 2(H)
(2:00 rest between sets, 3:00 rest between waves)
Front Squat 4-4-4-4-4-4
3 rounds:
12 Pendlay Row
20 Reverse Hyper
Max Reps Strict Toes to Bar
(alt. rounds with partner)
For time:
5-4-3
Rope Climb
10-8-6
DBall Over the Shoulder 150/100
15-12-9
Box Jump 30/24
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POWERBUILDING
Cycle 2/Week 2
Trap Bar Deadlift
35% 1×5
50% 1×5
60% 1×5
70% 1×1
75% 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)
“The works must be conceived with fire in the soul but executed with clinical coolness.”
~Joan Miro
