CROSSFIT
Bench Press
3(L) 3(M) 3(MH) 3(H)
*20 Banded Triceps Pushdowns
“Fyke’s Turn”
For time:
250/200m Row
15 Hand Release Push-up
10 Box Jump Over 24/20
500/400m Row
30 Hand Release Push-up
20 Box Jump Over
750/600m Row
45 Hand Release Push-up
30 Box Jump Over 24/20
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STRONGFIT
Week 2
2 rounds: (very light)
12 Single-Arm Pullover
12 Lying Side Adduction
12 Supine Scaption
Complete with as little rest as possible:
50 Chest Press
(use a weight that you can do 10-12 reps with)
Complete with as little rest as possible:
50 Wide Grip Lat Pulldown
(use a weight that you can do 10-12 reps with)
Complete with as little rest as possible:
50 Shoulder Press
(use a weight that you can do 10-12 reps with)
Complete with as little rest as possible:
50 Seated Row
(use a weight that you can do 10-12 reps with)
For time:
50 Sit-up
50 Calorie Row
50 Sit-up
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COMPETITOR
2 rounds for quality:
500m Assault Bike
10 Elevated Heel Goblet Squat (:01 pause at bottom) (L)
10 Samson Lunges
10 Cossack Squat (no weight)
2 rounds:
2 sets –
20/16 Calorie Assault Bike
20 Toes to Bar (try and go unbroken)
100′ DBall Carry 150/100
10 Bar Muscle-up (try and go unbroken)
(2:00 rest between rounds)
Power Clean + Clean + Jerk
70% 1+1+1
75% 1+1+1
80% 1+1+1
85% 1+1+1
Front Squat
70% 1×3
75% 1×3
80% 1×3
85% 1×3
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WEIGHTLIFTING
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
(make consistent increases)
Snatch
70% 3×3
Snatch Pull
90% 4×4
Back Squat
60% 3×8
Plank Hold
2x: 30 (M)
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POWERBUILDING
Cycle 2/Week 2
Bench Press
35% 1×8
50% 1×5
55% 1×3
60% 1×3
70% 1×1
82.5% 1×5
Sling Shot Bench Press
2(M) 2(MH) 2(H)
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
Cross Body Hammer Curl
8(L) 8(M) 8(MH) 8(H)
Face Pull
3×15 (M)
“Opportunity is missed by most people because it is dressed in overalls and looks like work.”
~Thomas A. Edison
