CROSSFIT
For load:
Front Squat 1-1-1
For load:
Push-Press 1-1-1
For load:
Deadlift 1-1-1
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STRONGFIT
Cycle 2/Week 1
Pause Deadlift (BK)
3(L) 3(M) 3(MH) 3(H)
*increase weight of final set each week.
3 rounds:
No rest between exercises.
8-12 Lat Pulldown
8-12 Pullover
8-12 Seated Row
8-12 Dumbbell Shrug
(alternate rounds with a parter)
4 rounds for reps + cals:
:45 Ski Erg
:15 Rest
:45 Sit-up
:15 Rest
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COMPETITOR
3 rounds for quality:
8 Sot’s Press (PVC or empty bar)
8 DB Bent Over Row (2x DB) (MH)
Pause Bench Press + Bench Press
5(1+4) (:02 pause at bottom)
Front Rack Lunge
10-10-10-10-10
Snatch Grip Deadlift
75% 1×5
80% 1×5
85% 1×5
(% based on 1RM Snatch)
6 rounds for time:
15/12 Calorie Assault Bike
10 Box Jump 30/24
5 D-Ball Clean (to shoulder) 150/100
(alternate rounds with partner – 6 rounds each)
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POWERBUILDING
Cycle 4/Week 1 (peaking)
Deadlift
85% 6 sets of 1
(rest 1:00 between sets)
Lat Pulldown
8(L) 8(M) 8(MH) 8(H)
Seated Row
8(L) 8(M) 8(MH) 8(H)
Rear Delt Fly
3×15 (M)
Weighted Plank Hold
2x :20 (H)
“Things are beautiful if you love them.”
~Jean Anouilh
