CROSSFIT
For load:
Every 2:00 for 10:00
12-10-8-6-4 Dumbbell Bench Press
(make consistent increases)
No measure:
25 Dip
50 Push-up
75 Band Triceps pushdown
3 rounds for total calories:
1:00 Ski Erg
2:00 Assault Bike
3:00 Row
(rest 2:00 between rounds)
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STRONGFIT
Cycle 1/Week 3
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
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COMPETITOR
3 rounds for quality:
5 Tempo Strict Toes to Bar (:05 eccentric)
10 Banded Pistol Squat (alt. legs)
20 Hip Circle Step (forwards, backwards, each side)
Tall Snatch + Snatch Balance
3+1(L), 3+1(M), 3+1(MH)
Snatch Pull + Power Snatch
1+1(L), 1+1(M), 1+1(MH), 1+1(H)
Back Squat
60% 1×10
70% 1×6
80% 2×2 (:02 pause at bottom)
2 rounds for total time:
2 Sets –
200m Run
50 Double Under
250m Row
50 Double Under
(5:00 rest between rounds)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Snatch Pull
90% 1×3
100%1×3
110% 2×2
Back Squat
70% 1×3
75% 1×1
80% 1×1
85% 1×1
90% 2×2
(based on Back Squat 1RM)
Weighted Plank Hold
2x :20 (H)
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POWERBUILDING
Cycle 2/Week 1
Bench Press
50% 1×10
60% 1×8
70% 1×6
Pec Deck
4×12 (M)
Chest Press
4×12 (M)
3 rounds:
Ring Push-up (pick reps)
10 Alt. Arm Dumbbell Curl
(alternate rounds with a partner)
4 rounds:
12 EZ Bar Overhead Triceps Extension (M)
12 EZ Bar Biceps Curl
(alternate rounds with a partner)
“To be what we are, and to become what we are capable of becoming, is the only end of life.”
~Robert Louis Stevenson
