CROSSFIT
For load:
Every 2:00 for 10:00
6 Dumbbell Bench Press
(make consistent increases)
For time:
50 Sit-up
30 Single-Arm Dumbbell Snatch 50/35
20 Toes Through Rings
30 Single-Arm Devils Press 50/35
20 Parallette Pass Through
30 Single-Arm Dumbbell Snatch 50/35
50 Sit-up
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STRONGFIT
Cycle 1/Week 2
8:00 AMRAP
8 Chest Press (M)
8 Seated Row (M)
8:00 AMRAP
8 Shoulder Press (M)
8 Pullover (M)
3 rounds:
15 Pec Deck (M)
15 Rear Delt Fly (M)
AMRAP 8:00
8 Calorie Ski Erg
8 Burpee
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COMPETITOR
3 rounds for quality:
10 Elevated Heel KB Squat (2xKB)
10 Double KB Russian Swing
10 Banded Steps (forwards, backwards, each side)
Drop Snatch
2(L) 2(M) 2(MH) 2(H)
Back Squat
Build up to a Heavy set of 2
For time:
15 Bar Muscle-up
75 Wall Ball Shot 20/14
15 Bar Muscle-up
For time:
5000m Assault Bike
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Snatch Pull
100% 3×3
Back Squat
70% 1×3
75% 1×1
80% 1×1
85% 3×1
(based on Back Squat 1RM)
Weighted Plank Hold
2x :20 (MH)
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POWERBUILDING
Cycle 1/Week 4 (deload)
Bench Press
35% 1×5
50% 1×5
55% 1×5
60% 1×5
65% 1×5
Peck Deck
2×15 (M)
Chest Press
2×15 (M)
Ring Push-up
2 sets (choose reps)
3 rounds:
15 Overhead Triceps Extension (M)
15 Machine Biceps Curl (M)
(alternate rounds with a partner)
“What you get by achieving your goals is not as important as what you become by achieving your goals.”
~Zig Ziglar
