CrossFit
For load:
Weighted Dip
5(0) 5(L) 5(M) 5(MH) 5(H)
AMRAP 15:00
15 Deadlift 115/85
10 Toes to Bar
5 Shoulder to Overhead 115/85
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Competitor
5 rounds for load:
2 Push-Press
2 Weighted Chin-up
(rest 1:00 between rounds)
2 rounds:
80yd Suitcase Carry (Left)
40yd OH Carry (Left)
80yd Suitcase Carry (Right)
40yd OH Carry (Right)
3 rounds for total reps:
:30 Double Under
1:00 Handstand Push-up
1:30 Calorie Row
1:00 Rest
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Weightlifting
Snatch Grip Thruster 5-4-3-2-1
(make consistent increases)
Snatch
70% 2×3
75% 2×3
Snatch Pull
90% 2×3
100% 3×2
Back Squat
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 1×5
Tempo Incline Sit-up (:04 ecc) 3×8
(add weight when ready)
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Strength & Hypertrophy
Cycle 4 / Week 1
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 1×1
75% 1×5
Sling Shot
85% 2×2
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
5(0) 5(L) 5(M) 5(MH) 5(H)
Barbell Curl
6(L) 6(M) 6(MH) 6(H)
Reverse Grip Curl
4×12 (M)
“No bird soars too high if he soars with his own wings.”
~William Blake
