CROSSFIT
For load:
Back Squat 3-3-3-3-3
(make consistent increases)
7 rounds for time:
7 Deadlift 225/155
21 Double Under
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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
5 rounds for quality:
2 Pressing Drop Snatch + 2 Sots Press + 2 Tall Snatch
Drop Snatch
80% 2×3
90% 3×2
Deficit Snatch Deadlift
100% 3×3 (of 1RM Snatch)
Bench Press
80% 2×3
85% 3×2
Front Rack Lunge
10(L) 8(M) 6(MH) 4(H)
With a partner for time:
100 Box Jump Over 24/20 (split)
50 Synchro T2B
100 Handstand Push-up (split)
50 Synchro T2B
100 Box Jump Over (split)
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POWERBUILDING
Cycle 1/Week 3
Deadlift
35% 1×5
45% 1×5
55% 1×5
65% 1×1
75% 1×5
Seated Good Morning
3×8 (M)
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
“Reason respects the differences, and imagination the similitudes of things.”
~Percy Bysshe Shelley
