CROSSFIT
For load:
Every 1:00 for 10:00
Odd min: Pull-up
Even min: Handstand Push-up
(choose reps prior to start. unbrioken)
5 rounds for time:
200m Run
7 Deadlift 225/155
14 Dip
STRONGFIT
Cycle 2/Week 2
Deadlift
5(L) 5(M) 5(MH) 5(H)
(increase weight of last set each week)
Hip Thrust
15(M) 15(MH) 15(H)
5 rounds:
:30 Power Runner
1:30 Rest
15-12-9
Back Extension
Incline Sit-up
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COMPETITOR
3 rounds for quality:
1:00 Row
8 Jumping Squat
10 Banded Monster Walk (each way)
12 V-up
Clean
Build to Heavy 1
80% of Heavy Set: Death by Clean (drop & go)
(+1 Clean every minute on the minute until failure)
Deadlift
3(L) 3(M) 2×3(MH)
Front Squat
5(L) 5(M) 2×5(MH)
2 rounds for time:
30 Power Snatch 75/55
30 GHD Sit-up
30 Overhead Squat 75/55
(3:00 rest between rounds)
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POWERBUILDING
Cycle 3/Week 1
Deadlift
35% 1×8
50% 1×5
60% 1×5
70% 1×5
Rack Pull
3(M) 3(MH) 3(H)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
Face Pull
4×15 (M)
2 rounds:
20 Reverse Hyper
Ab Wheel (pick reps)
“Enthusiasm is that secret and harmonious spirit which hovers over the production of genius.”
~Isaac D’Israeli
