CROSSFIT
“Daniel”
For time:
50 Pull-up
400m Run
21 Thruster 95/65
800m Run
21 Thruster
400m Run
50 Pull-up
_____________________
STRONGFIT
Week 1
2 rounds: (very light)
12 Seated Arc Raise
12 Lying Side Adduction
12 H-Raise
Incline Dumbbell Press
15(L) 12(M) 10(MH) 8(H)
Incline Dumbbell Row
15(L) 12(M) 10(MH) 8(H)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Chest Press
8-12 Low Row
(alternate rounds with a partner)
30-20-10
Calorie Row
Push-up
Sit-up
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COMPETITOR
Snatch
70% 1×5
75% 1×3
80% 1×3
85% 2×2
3/4 Front Squat (:03 eccentric)
6-6-6-6
4 sets:
12 Deficit Reverse Lunge (each leg)
15 Leg Extension
“Daniel”
For time:
50 Pull-up
400m Run
21 Thrusters 95/65
800m Run
21 Thruster
400m Run
50 Pull-up
WEIGHTLIFTING
Snatch
70% 2×2
75% 2×1
80% 4×2
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
60% 1×3
70% 1×3
80% 1×3
90% 2×2
2 rounds:
20 Reverse Hyper
20 Nautilus Ab
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POWERBUILDING
Cycle 1/Week 4
Bench Press
6 sets of 5 at 80%
Lat Pulldown
8(L) 8(M) 8(MH) 8(H)
Low Row
8(L) 8(M) 8(MH) 8(H)
Seated Hammer Curl
8(L) 8(M) 8(MH) 8(H)
Machine Biceps Curl
Drop Set
Rear Delt Fly
4×15 (M)
“You can preach a better sermon with your life than with your lips.”
~Oliver Goldsmith
