CROSSFIT
For load:
Bench Press 8-8-8-8-8
(make consistent increases)
AMRAP 3:00
20 Burpee Over Bar
20 Shoulder to Overhead 115/85
20 Toes to Bar
20 DB Snatch 50/35
20 Box Jump Over 24/20
(1:00 rest after AMRAP)
AMRAP 4:00
20 Burpee Over Bar
20 Shoulder to Overhead 115/85
20 Toes to Bar
20 DB Snatch 50/35
20 Box Jump Over 24/20
(2:00 rest after AMRAP)
AMRAP 5:00
20 Burpee Over Bar
20 Shoulder to Overhead 115/85
20 Toes to Bar
20 DB Snatch 50/35
20 Box Jump Over 24/20
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STRONGFIT
Cycle 7/Week 2
Bench Press
10(L) 8(M) 6(MH) 4(H)
*follow each set with 10 lat pulldown
3 rounds:
No rest between exercises.
8-12 Dumbbell Incline Press
8-12 Dumbbell Fly
8-12 Dip
(alternate rounds with a partner)
AMRAP 10:00
10 Calorie Assault Bike
10 Biceps Curl
(alternate rounds with a partner)
50 Sit-up
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COMPETITOR
3 rounds for quality:
12 Single-Leg RDL (6 each side)
10 Single-Arm Thruster (5 each side)
8 Scapular Pull-up
Bar Muscle-up Skill Work
10 Glide Kip
10 Glide Hips to Bar
10 Low Bar Hips to Bar off Box
10 Jumping Bar Muscle-up
10 Bar Muscle Down
3-Position Drop Snatch (2″ drop, Above Parallel, Full Squat)
1(L) 1(M) 1(MH) 1(H)
Back Squat
75% 10×2
2 rounds for quality:
20 Russian Twist
:30 Weighted Plank (MH)
:30 Side Plank (each side)
3 rounds:
Minute 1 – 12 Burpee to 6″ reach
Minute 2 – 10 Air Squat + 50′ Walking Lunge
Minute 3 – 200m Run
Minute 4 – 12 Box Jump 30/24
Minute 5 – Rest
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Snatch Pull
100% 2×3
110% 2×2
(based on Snatch 1RM)
Back Squat
70% 1×3
75% 1×1
80% 1×1
85% 1×5
(based on Back Squat 1RM)
Weighted Plank Hold
2x :30 (M)
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POWERBUILDING
Testing
Bench Press
Build to 1RM
Pull-up
Max Rep
“If the world should blow itself up, the last audible voice would be that of an expert saying it can’t be done.”
~Peter Ustinov
