CROSSFIT
For load:
Back Squat 1-1-1-1-1
AMRAP 20:00
1 Rope Climb
10 Push-up
30′ Goblet Walking Lunge 35/26
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STRONGFIT
Cycle 4/Week 1
Deadlift
5(L) 5(M) 5(MH) 5(H)
3 rounds:
No rest between exercises.
10 Behind the Neck Pulldown
10 Supinated Pulldown
(alternate rounds with a partner)
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)
5 rounds:
250m Row
25 Sit-up
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COMPETITOR
For quality:
5-4-3-2-1 (build to Heavy)
Muscle Snatch
*follow each set with 1 Drop Snatch
Deadlift
1-1-1-1-1
Front Rack Lunge
10-8-6-4
AMRAP 20:00 with a partner:
3 Muscle-up
10 Push-up
25′ Walking Lunge
(alt. rounds with partner)
*If you have a 20/14lb vest, wear it
4 rounds for quality:
10 Strict HSPU
10 Ring Y Raise
10 GHD Back Extension
10 Elevated Toe DB RDL
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POWERBUILDING
Cycle 1/Week 4 (deload)
Bent Barbell Row
3×8 (M)
Lat Pulldown
3×12 (M)
3 rounds:
No rest between exercises.
12 Prone Incline Rear Delt Fly (M)
12 Ring Row (0)
(alternate rounds with a partner)
2 rounds:
20 Reverse Hyper (M)
20 Nautilus Ab (M)
“Character is like a tree and reputation like a shadow. The shadow is what we think of it; the tree is the real thing.”
~Abraham Lincoln
