CROSSFIT
“Darst Vader”
5 rounds for time with a partner:
400m Run (together)
40 Calorie Row
40 Push-up
40 Russian KB Swing 53/35
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STRONGFIT
Week 1
2 rounds: (very light)
12 Seated Arc Raise
12 Lying Side Adduction
12 H-Raise
Dumbbell Bench Press
15(L) 12(M) 10(MH) 8(H)
Single-Arm Dumbbell Row
15(L) 12(M) 10(MH) 8(H)
15-12-10-8
Dumbbell Incline Press
Prone Incline Dumbbell Row
(alternate rounds with a partner)
15-12-10-8
Dumbbell Pullover
Dumbbell Fly
(alternate rounds with a partner)
AMRAP 8:00
8 Cal Ski Erg
8 Hammer Curl
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COMPETITOR
Power Snatch + Snatch
95% 3(1+1)
(% based off power snatch)
Snatch Deadlift
100% 3×5
Front Squat
2-2-2-2-2
4 sets:
8 Leg Press
15 Leg Extension
For time:
150 Double Under
50 Calorie Assault Bike
100 Push-up
50 Calorie Assault Bike
150 Double Under
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WEIGHTLIFTING
Muscle Snatch
3-3-3-3-3
Snatch
70% 2×3
75% 3×2
Snatch Pull
90% 4×4
Back Squat
65% 4×4
Ab Wheel
2 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 10
Bench Press
Build to 1RM
“There is no short and easy road, no magic cure for those ills which have afflicted mankind from the dawn of history.”
~Frank B. Kellogg
