CrossFit
For load:
Close Grip Bench Press 8-5-3-1-1-1
(make consistent increases)
For time:
40 Kettlebell Swing 53/35
20 Pull-up
32 Kettlebell Swing
16 Pull-up
24 Kettlebell Swing
12 Pull-up
16 Kettlebell Swing
8 Pull-up
8 Kettlebell Swing
4 Pull-up
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Competitor
5 rounds for load:
3 Push-Press
3 Weighted Chin-up
(1:00 Rest)
4 rounds:
60yd Farmer Carry
30yd Single-Arm OH Carry
30yd Single-Arm OH Carry
(2:00 Rest)
7 rounds for time:
7 Burpee Box Jump 24/20
7 Calorie Ski Erg
7 Kettlebell Swing 70/53
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Weightlifting
At a moderate load:
Muscle Snatch 4-4-4-4
At a moderate load:
Snatch Grip Thruster 4-4-4-4
(from back)
At a moderate load:
Super Squat 8-8-8-8
3 rounds at a moderate load:
12 Back Extension
12 Incline Sit-up
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Strength & Hypertrophy
Cycle 3/Week 3
Bench Press
35% 1×8
45% 1×8
55% 1×8
65% 1×1
75% 1×1
80% 1xAMRAP
Sling Shot Bench Press
75% 1×5
80% 1×5
85% 1×5
*based on Bench Press 1RM
Pec Deck
15(L) 12(M) 10(MH) 8(H)
Hammer Strength Incline Press
8(L) 8(M) 8(MH) 8(H)
Alt-Arm Dumbbell Curl
8(L) 8(M) 8(MH) 8(H)
Seated EZ Bar Curl
6(L) 6(M) 6(H)
Spider Curl
4×12 (M)
“Life is like a game of cards. The hand you are dealt is determinism; the way you play it is free will.”
~Jawaharlal Nehru
