CROSSFIT
For load:
Every 2:00 for 10:00
8 Dumbbell Bench Press
(make consistent increases)
For total time:
2 rounds –
200m Run
40 Sit-up
-then-
2 rounds –
200m Run
30 Push-up
-then-
2 rounds –
200m Run
20 Calorie Assault Bike
______________________________
STRONGFIT
8:00 AMRAP
8 Chest Press (M)
8 Seated Row (M)
8:00 AMRAP
8 Shoulder Press (M)
8 Pullover (M)
2 rounds:
15 Pec Deck (M)
15 Rear Delt Fly (M)
AMRAP 8:00
8 Calorie Ski Erg
8 Push-up
______________________________
COMPETITOR
For quality:
1000m Run
30 Elevated Heel Single-Arm OH Squat (15 each arm)
30 Single-Arm/Single-Leg V-up
Pause Drop Snatch (:03 pause at bottom) + Drop Snatch
Build to Heavy 1+1
Back Squat
90% 4×2
For total time:
4 rounds –
400m Run
40 Air Squat
-then-
3 rounds –
300m Row
30 Push-up
-then-
2 rounds –
200m Ski
20/15 Strict Pull-up
_______________________________
WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1
Snatch Pull
100% 2×3
110% 2×2
Back Squat
70% 1×3
75% 1×1
80% 1×1
85% 1×1
90% 1×3
(based on Back Squat 1RM)
Weighted Plank Hold
2x :20 (MH)
_______________________________
POWERBUILDING
Cycle 1/Week 3
Chest Press
8×8 (M)
Seated Row
8×8 (M)
Shoulder Press
8×8 (M)
Pullover
8×8 (M)
2 rounds:
15 Pec Deck (M)
15 Rear Delt Fly (M)
“Old minds are like old horses; you must exercise them if you wish to keep them in working order.”
~John Adams
