CROSSFIT
Deadlift
8(L) 8(M) 2×8(H)
AMRAP 15:00
3 Wall Walk
6 Clean & Jerk 135/95
12 DB Walking Lunge 1×50/35
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STRONGFIT
Week 1
2 round:
80m Sled Pull Shuttle
20m Farmers Carry
60m Sled Pull Shuttle
40m Farmers Carry
40m Sled Pull Shuttle
60m Farmers Carry
20m Sled Pull Shuttle
80m Farmers Carry
(alternate rounds with a partner)
3 rounds: (pick reps)
Ab Wheel
Back Extension
Russian Twist
:15 Side Plank Hold (both sides)
(increase reps weekly)
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COMPETITOR
2 rounds:
250/200m Row
12 Curtsy Lunge (each leg)
8 Banded Pilaf Press + Rotation (each side)
3-Position Clean (Hips, Above Knee, Floor)
55% 1+1+1
60% 2(1+1+1)
65% 3(1+1+1)
Front Squat
50% 1×12
60% 1×10
70% 1×8
80% AMRAP
AMRAP 20:00
5 Wall Walk
10 Clean & Jerk 135/95
20 DB Walking Lunge 1×70/50
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POWERBUILDING
Cycle 2/Week 4 (deload)
Deadlift
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 2×5
Linear T-Bar Row
3×8(M)
Neutral Grip Pulldown
3×10(M)
Single-Arm Low Row
3×8(M)
Prone Incline Rear Delt Fly
3×15(M)
Ab Wheel
2 sets (pick reps)
“Act well your part, there all the honour lies.”
~Alexander Pope
