CROSSFIT
For load:
Overhead Squat 5-5-5-5-5
(make consistent increases)
For time:
1500m Assault Bike
-then-
3 rounds:
5 Power Clean 155/105
30 Wall Ball 20/14
1:00 Plank
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STRONGFIT
Cycle 1/Week 2
Dumbbell Romanian Deadlift
3×8 (M)
Machine Squat
3×10 (M)
AMRAP 8:00
8 Steps Walking Lunge
16 Russian Kettlebell Swing
Ab Wheel
3 sets (pick reps)
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COMPETITOR
3 rounds for quality:
200m Row
12 Renegade Row (total)
8 Tempo GHD Sit-up (:05 eccentric)
Slow Snatch + Hang Muscle Snatch + Sotts Press
2(2+2+5) with empty bar
Snatch (every 1:00 for 10:00)
*starting at 70% – choose how you increase or stay the same
Clean (every 1:00 for 10:00)
*starting at 70% – choose how you increase or stay the same
Jerk (every 1:00 for 10:00)
*starting at 70% – choose how you increase or stay the same
For total time:
2 rounds:
15/12 Calorie Ski
12 Strict Deficit HSPU 4″/2″
(rest 1:00)
2 rounds:
15/12 Calorie Ski
12 Strict HSPU
(rest 1:00)
2 rounds:
15/12 Calorie Ski
12 Kipping HSPU
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POWERBUILDING
Cycle 3/Week 1 (peaking)
Deadlift
6(L) 6(M) 1(MH) 6(H)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
Neutral Grip Pulldown
8(L) 8(M) 8(MH) 8(H)
Rear Delt Fly
3×15 (M)
Weighted Back Extension
8(0) 8(L) 8(M)
Ab Wheel
3 sets (pick reps)
“One test of the correctness of educational procedure is the happiness of the child.”
~Maria Montessori
