CROSSFIT
Turkish Get-up
Build to a heavy single
For time:
10-9-8-7-6-5-4-3-2-1
Power Clean 115/75
Pull-up
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STRONGFIT
Cycle 4/Week 1
Lat Pulldown
8(L) 8(M) 8(MH) 8(H)
DB Bent Row
8(L) 8(M) 8(MH) 8(H)
AMRAP 8:00
8 Dumbbell Pullover
8 Russian Kettlebell Swing
Face Pull
3×15 (M)
3 rounds:
10-15 Back Extension
:30 Weighted Plank Hold
(alternate rounds with a partner)
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COMPETITOR
3 rounds for quality:
4/3 Weighted Pull-up
15 Ring Push-up
10 Hanging Knee Raise Kick Out
:30 Plank Jack
Tempo Muscle Snatch (:05 concentric/:05 eccentric)
10 reps with empty bar
Snatch
70% 3×2 (touch & go)
4-Position Muscle Clean
3(1+1+1+1) @ moderate load
Clean & Jerk
70% 3×2 (touch & go)
For time:
40-30-20-10
Wall Ball 20/14
Russian KB Swing 70/53
*100ft. Shuttle Run (25ft increments) after each round
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POWERBUILDING
Cycle 4/Week 2
Deadlift
35% 1×8
50% 1×3
60% 1×1
70% 1×1
80% 1×1
85% 1×3
Rack Pull (AK)
1(M) 1(MH) 1(H)
Bent Barbell Row
6(L) 6(M) 6(MH) 6(H)
Rear Delt Fly
4×15 (M)
Nautilus Ab
3×15 (MH)
“Don’t worry about being a star, worry about doing good work, and all that will come to you.”
~Ice Cube
