CROSSFIT
Push Press
10(L) 8(M) 6(MH) 4(H)
For total reps:
AMRAP 5:00
15 Shoulder to Overhead 75/55
400m Run
15 Shoulder to Overhead
Max Calorie Row
(rest 5:00)
AMRAP 5:00
12 Shoulder to Overhead 95/65
400m Run
12 Shoulder to Overhead
Max Calorie Row
(rest 5:00)
AMRAP 5:00
9 Shoulder to Overhead 115/75
400m Run
9 Shoulder to Overhead
Max Calorie Row
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STRONGFIT
Week 2
2 rounds: (very light)
12 Single-Arm Pullover
12 Lying Side Adduction
12 Supine Scaption
Single-Arm Dumbbell Bench Press
8(L) 8(M) 8(MH) 8(H) (each arm)
Single-Arm Dumbbell Row
8(L) 8(M) 8(MH) 8(H) (each arm)
Complete with as little rest as possible: (chipper style)
50 Chest Press
50 Lat Pulldown
50 Pec Deck
50 Rear Delt Fly
3 rounds:
10 Dumbbell Curl
15 Wrist Curl
10 Dumbbell Skull Crusher
15 Wrist Extension
(alternate rounds with a partner)
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COMPETITOR
Power Snatch
Build to 3RM
(rest 5:00)
AMRAP 1:00
Power Snatch (50% of 3RM)
Front Squat
Build to 5RM
3 sets:
10 Glute Ham Raise (GHD)
30 Walking Lunge Steps (alt. legs – quad focused)
15 Single-Leg Hamstring Curl (each leg)
For total time:
2 rounds –
25 GHD Sit-up
50′ DB Walking Lunge (2xDB) 50/35
75 Double Under
(rest 3:00)
2 rounds –
25 Toes to Bar
50′ HS Walk
75 Double Under
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Snatch Pull
90% 2×3
100% 2×3
Back Squat
60% 1×4
65% 1×4
70% 1×4
75% 1×1
80% 1×4
2 rounds:
20 Reverse Hyper
20 Nautilus Ab
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POWERBUILDING
Cycle 1/Week 2
Bench Press
6 sets of 3 at 80%
Fat Bar Pull-up
5 sets (pick reps)
(choose reps that you can complete for all 5 sets)
Dumbbell Bent Row
12(L) 10(M) 8(MH) 6(H)
Dumbbell Pullover
12(L) 10(M) 8(MH) 6(H)
Seated Alt-Arm Dumbbell Curl
12(L) 10(M) 8(MH) 6(H)
H-Raise
3×15 (M)
“Nine-tenths of wisdom is being wise in time.”
~Theodore Roosevelt
