CROSSFIT
For load:
Every 1:00 for 10:00
2 Power Snatch
(make consistent increases)
For time:
40 Wall Ball 20/14
30 Pullup
20 Handstand Push-up
30 Wall Ball
20 Pullup
10 Handstand Push-up
20 Wall Ball
10 Pullup
5 Handstand Push-up
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STRONGFIT
Testing
Trap Bar Deadlift
Build to 1RM
Farmer Walk
Build to max load for 80m (unbroken)
For time:
500m Row
(rest 1:30)
500m Row
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COMPETITOR
For quality:
5:00 Ski Erg
20 Banded Biceps Curl
20 Renegade Row
20 Banded Face Pull
20 KB Side Bend
Bench Press 5-5-5-5-5
*small consistent increases
Standing Strict Press 8-8-8-8
*stay lighter and open up the overhead position
3 rounds:
8 DB Incline Bench Press
12 DB Hammer Curl
Max Reps Supine Ring Row
3 rounds for time:
15 Handstand Push-up
30 Double Under
10 DB Snatch 70/50
30 Double Under
15 Line Facing Burpee
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POWERBUILDING
Cycle 1/Week 4 (deload)
Trap Bar Deadlift
35% 1×5
50% 1×5
60% 1×5
Romanian Deadlift
2×8 (M)
Rack Pull
2×3 (M)
Dumbbell Bent Row
2×8 (M)
Neutral Grip Lat Pulldown
2×8 (M)
Rear Delt Fly
3×15 (M)
“Man arrives as a novice at each age of his life.”
~Nicolas Chamfort
