CrossFit
For load:
Weighted Dip
8(0) 5(L) 3(M) 3(MH) 3(H)
5 rounds for time:
200m Run
15 Pull-up
30 Double Under
15 Push-up
(rest 1:00 between rounds)
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Competitor
At a moderate load:
Push Press 2×7, 2×5, 2×3
At a moderate load:
Weighted Chin-up 2×7, 2×5, 2×3
With a partner for time:
200m Farmers Carry 100/70
200m Front Rack Carry 70/53
200m Overhead Cary (single-arm) 70/50
For time:
10-20-30-40-50
Double Under
Sit-up
Burpee to 6″ reach
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Weightlifting
Snatch
70% 1×3
75% 1×3
80% 3×2
Snatch Pull
100% 3×3
Back Squat
55% 1×5
65% 1×5
75% 1×5
70% 1×5
65% 1×5
Tempo Incline Sit-up (:04 ecc) 3×8
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Strength & Hypertrophy
Cycle 4 / Week 2
Bench Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1
70% 1×1
75% 1×1
80% 1×5
Sling Shot
90% 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)
“Show me someone who has done something worthwhile, and I’ll show you someone who has overcome adversity.”
~Lou Holtz
