CROSSFIT
At a moderate load:
Back Squat 10-10-10
(make consistent increases)
“Cindy’s a Runner”
AMRAP 20:00
5 Pull-up
10 Push-up
15 Air Squat
*Run 400m at 0:00, 5:00, 10:00, 15:00
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COMPETITOR
4 rounds for quality:
5 Strict Ring Pull-up
3 Ice Cream Makers (ring)
1 Ring Muscle-up (no turnover: hold the dip position for :10)
For total reps:
Max Ring Muscle-up (unbroken)
(1:30 Rest)
3 rounds no measure:
50% of unbroken RMU set
(rest as needed)
For total reps:
Every 1:00 for 10:00
Min 1 – Power Snatch (60%)
Min 2 – Calorie Row
(Unbroken T&G reps for Power Snatch)
20 rounds for calories:
:15 Assault Bike (fast pace)
:45 Assault Bike (easy pace)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 1×2
Snatch Pull
100% 3×3
Back Squat
70% 1×3
80% 2×1
90% 1×1
Barbell Sit-up
8(L) 6(M) 4(H)
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POWERBUILDING
Cycle 2/Week 1
Bench Press
35% 1×5
50% 1×5
60% 1×5
65% 1×1
72.5% 1×5
Sling Shot Bench Press
90% 1×3
Pause Bench Press
60% 1×3
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set weekly)
Weighted Chin-up
5(0) 5(L) 5(M) 1(MH) 5(H)
(increase weight of final set weekly)
Seated Row
2×15 (M)
100 Band Pull Apart
“It‘s the steady, quiet, plodding ones who win in the lifelong race.”
~Robert W. Service
