CROSSFIT
For load:
Bench Press 3-3-3-3-3
(make consistent increases)
“Cindy”
AMRAP 20:00
5 Pull-up
10 Push-up
15 Air Squat
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STRONGFIT
Testing
Bench Press
Build to a 1RM
Dip (body weight)
Max Reps
For time:
500m Row
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COMPETITOR
3 rounds for quality:
250m Row
20 Zuu Frog Squat
15 Bicycle Crunch (each side)
4 rounds. Build to a heavy set:
2 Snatch Push Press + 1 Drop Snatch + 1 Overhead Squat
(make consistent increases)
Back Squat
85% 6×2
3 rounds for reps:
Max Bar Muscle-up (unbroken)
(rest as needed between sets)
“Dumbbell DT”
5 rounds for time:
12 DB Deadlift 50/35 (2xDB)
9 DB Hang Power Clean (2xDB)
6 DB Shoulder to Overhead (2xDB)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×2
Snatch Pull
100% 2×3
110% 2×2
Back Squat
70% 1×3
75% 1×3
80% 2×2
(based on Back Squat 1RM)
Weighted Plank Hold
2x :20 (MH)
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POWERBUILDING
Cycle 1/Week 2
Chest Press
8×8 (M)
(short rest)
Seated Row
8×8 (M)
(short rest)
Shoulder Press
8×8 (M)
(short rest)
Pullover
8×8 (M)
(short rest)
2 rounds:
15 Pec Deck (M)
15 Rear Delt Fly (M)
“Keep your eyes on the stars, and your feet on the ground.”
~Theodore Roosevelt
