CROSSFIT
Strict Press
8(L) 8(M) 8(MH) 8(H)
21-15-9
Calorie Row
Dip
Toes to Bar
Burpee to 6″ reach
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STRONGFIT
Cycle 2/Week 3
Bench Press
8(L) 5(M) 3(MH) 3(H)
*follow each set with 10 band pull apart.
3 rounds:
No rest between exercises.
8-12 Incline Dumbbell Press
8 Tempo Dumbbell Fly (:04 ecc)
8-12 Machine Dip
(alternate rounds with a partner)
Alternate rounds with a partner:
8-7-6-5-4-3-2-1
EZ Bar Overhead Triceps Extension
EZ Bar Biceps Curl
(don’t set the bar down)
3 rounds for total reps:
AMRAP Toes to Bar
AMRAP Ab Wheel
(alternate rounds with a partner)
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COMPETITOR
For quality:
500m Row
30 Single-Arm KB Clean (total)
20 Single-Arm KB Thruster (total)
10 Goblet Pistol Squat (alternating – use band/bench)
500m Row
4 rounds:
12 KB Swing 53/35
12 KB Goblet Squat 53/35
12 KB Push-Press 53/35 (6 each arm)
(1:00 rest)
Snatch from Blocks
50% 1×3
55% 2×2
60% 3×1
*focus is form/technique
Tempo Back Squat (:04 eccentric)
60% 3×10
4 rounds for quality:
3 Wall Walk (:03 pause at top)
9 Beat Swing -or- Butterfly Swing
6 C2B Pull-up
(rest as needed)
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WEIGHTLIFTING
At a moderate load:
Mucle Snatch 3-3-3-3
At a moderate load:
3 Position Snatch (Hip-AK-BK)
5(1+1+1)
At a moderate load:
Snatch Deadlift 4-4-4-4
Back Squat
60% 3×8
Side Plank Hold
2x :30 (add weight if needed)
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POWERBUILDING
Cycle 5/ Week 2
Bench Press
35% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×1
85% 1×3-5
Pause Bench Press
70% 1×1
75% 1×1
80% 1×1
Sling Shot
95% 1×1
100% 1×1
Seated Row
8(L) 8(M) 8(MH) 8(H)
Cross Body Hammer Curl
8(L) 8(M) 8(H)
Rear Delt Fly
3×15 (M)
“I will prepare and some day my chance will come.”
~Abraham Lincoln
