CrossFit
For load:
Close Grip Bench Press 8-5-3-3-3
(make consistent increases)
Tabata Style Scoring
Tabata Row
(Rest 1:00)
Tabata Pull-up
(Rest 1:00)
Tabata Push-up
(Rest 1:00)
Tabata Sit-up
(Rest 1:00)
Tabata Air Squat
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Competitor
5 rounds for load:
5 Push Press
5 Weighted Chin-up
(rest 1:00 between rounds)
3 rounds for load:
40yd Farmer Carry
40yd Farmer/Rack Carry
40yd Farmer/Rack Carry
40yd Rack Carry
(rest 2:00 between rounds)
For time:
27-21-15-9
Hang Power Clean (115/85)
Double Under
Toes to Bar
Double Under
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Weightlifting
Snatch
70% 2×2
75% 1×2
80% 2×1
85% 2×1
Clean & Jerk
70% 1×2
75% 1×2
80% 2×1
85% 2×1
Front Squat
70% 1×3
75% 1×3
80% 2×2
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Strength & Hypertrophy
Cycle 3/Week 2
Bench Press
35% 1×8
45% 1×8
55% 1×8
65% 1×1
75% 1×8
Sling Shot Bench Press
70% 1×5
75% 1×5
80% 1×5
*based on Bench Press 1RM
Pec Deck
15(L) 12(M) 10(MH) 8(H)
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’s under no obligation to give us what we expect.”
~Margaret Mitchell
