CROSSFIT
Incline Press
8(L) 8(M) 5(MH) 5(H)
3 rounds for time:
400m Run
21 Burpee to 6″
12 Toes to Bar
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STRONGFIT
Cycle 4/Week 1
EZ Bar Pullover & Press
8(L) 8(M) 8(MH) 8(H)
Complete with as little rest as possible:
50 Incline Dumbbell Press
30 Calorie Row
50 Dumbbell Fly
30 Calorie Row
50 Dip (body weight or machine)
30 Calorie Row
50 Triceps Extension
(choose a weight that allows 8-12 reps fresh)
Ab Wheel
3 sets (pick reps. increase weekly)
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COMPETITOR
3 rounds for quality:
14 Med Ball Squat Clean
12 Hanging Leg Lift Over
10 Pistol Squat (alt. legs)
Muscle Snatch + Snatch Balance + OH Squat
3(2+2+2) -choose weight-
Snatch
85% 3×1
90% 2×1
95% 1×1
Snatch Deadlift
105% 1×3
110% 2×2
115% 3×1
Back Squat
Work Up to Heavy 3
AMRAP 30:00
Calorie Row
(1000m Assault Bike every 5:00 starting at 0:00)
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WEIGHTLIFTING
Snatch Grip Push Press + OH Squat
5+1, 4+1, 3+1, 2+1, 1+1
(make consistent increases)
Snatch
70% 2×2
75% 1×1
80% 2×2
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 1×3
75% 1×3
80% 1×3
Weighted Plank Hold
2x :30 (H)
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POWERBUILDING
Cycle 2/Week 1
Barbell Incline Press
8(L) 8(M) 8(MH) 8(H)
(increase weight of last set, each week)
Weighted Dip
8(L) 8(M) 8(MH) 8(H)
(increase weight of last set, each week)
Spoto Press
3×8 (M)
Supinated Pulldown
8(L) 8(M) 8(MH) 8(H)
Cross Bench Pullover
3×12 (M)
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
Incline Dumbbell Curl
3×12 (M)
“There is nothing permanent except change.”
~Heraclitus
