CROSSFIT
For load:
Back Squat 3-3-3-3-3
(make consistent increases)
“DT Meets Cindy”
5 rounds for time:
1 round –
12 Deadlift 115/85
9 Hang Power Clean 115/85
6 Shoulder to OH 115/85
2 rounds –
5 Pull-up
10 Push-up
15 Air Squat
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STRONGFIT
Cycle 3/Week 2
Rack Pull (BK)
5(L) 5(M) 3(MH) 3(H)
Bent Dumbbell Row
8(L) 8(M) 6(MH) 6(H)
9-15-21-15-9
Russian Kettlebell Swing
Lat Pulldown
21-18-15-12-9
Calorie Ski Erg
Nautilus Ab
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COMPETITOR
For quality:
5-4-3-2-1
Front Rack Sot’s Press
Renegade Row (each side)
Bench Press
60% 1×10
65% 1×8
70% 1×6
80% 1×4
90% 1×2
Goblet Step-up
10-10-10
Deadlift
60% 1×10
65% 1×8
70% 1×6
80% 1×4
90% 1×2
3 rounds with a partner for time:
25 Synchro Toes to Bar
50 Handstand Push-up (split)
25 Synchro KB Swing 70/53
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POWERBUILDING
Cycle 1/Week 1
Deadlift
35% 1×5
45% 1×5
55% 1×5
65% 1×5
Seated Good Morning
8(L) 8(M) 8(H)
3 rounds:
No rest between exercises.
8 Seated Row Pronated Grip (M)
8 Seated Row Supinated Grip (M)
8 Seated Row Neutral Grip (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Behind the Neck Lat Pulldown (M)
10 Supinated Lat Pulldown (M)
(alternate rounds with a partner)
“Rest Pause Sets”
Rear Delt Fly
“Rest Pause Sets”
Ab Wheel
“We are all apprentices in a craft where no one ever becomes a master.”
~Ernest Hemingway
