CROSSFIT
For load:
Thruster 5-5-5-5-5
(make consistent increases)
For time:
21-15-9
Double Under
Calorie Assault Bike
Double Under
Hand Release Push-up
Double Under
Hang Power Clean 115/75
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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)
For time:
50 Sit-up
1000m Row
50 Sit-up
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COMPETITOR
3 rounds for quality:
3 Muscle Snatch + 2 Tempo Overhead Squat (:03 eccentric)+ 1 Drop Snatch
Snatch Deadlift + Hang Power Snatch
65% 2(1+3)
70% 2(1+3)
75% 1+3
Snatch High Pull + Snatch Pull
80% 4(2+2)
4 rounds with a partner for time:
20/16 Calorie Ski Erg (same time)
40 Hang Power Clean 135/95 (split)
20 Synchro GHD Sit-up
(2:00 Rest between rounds)
Every 1:00 for 12:00
Odd minutes – Handstand Shoulder Tap
Even minutes – 10 Russian Push-up
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POWERBUILDING
Cycle 2/Week 1
Deadlift
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×3
Bent Barbell Row
12(L) 10(M) 8(MH) 6(H)
Lat Pulldown
12(L) 10(M) 8(MH) 6(H)
2 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)
“If at first you don’t succeed, then skydiving definitely isn’t for you.”
~Steven Wright
