CROSSFIT
Strict Press
5(L) 5(M) 5(MH) 5(H)
“Helen”
3 rounds for time:
400m Run
21 Kettlebeel Swing 53/35
12 Pull-up
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STRONGFIT
Cycle 3/Week 1
“Juarez Valley 8’s”
8-1-7-2-6-3-5-4 (constant load)
Bench Press
Barbell Biceps Curl
(alternate rounds with a partner)
Dumbbell Pullover
15(L) 12(M) 10(MH) 8(H)
AMRAP 7:00
12 Pec Deck
12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Face Pull
Push-up (pick reps)
(alternate rounds with a partner)
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COMPETITOR
For quality:
1000m Ski Erg
50 Single-Under
30 Double KB Front Rack Lunge
10 Double KB Clean & Jerk
5 rounds for time:
250m Row
50 Double Under (unbroken)
3-Position Muscle Snatch (Hip, AK, BK)
1+1+1(L), 1+1+1(M), 1+1+1(MH), 1+1+1(H)
Power Snatch
3(L) 2(M) 1(MH) 1(H)
Back Squat
65% 1×7
70% 1×5
75% 3×3
4 rounds for quality:
:15 Handstand Hold
10 Handstand Shoulder Tap
2 Handstand Pirouette
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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
65% 3×8
Side Plank Hold
2x :30 (add weight if needed)
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POWERBUILDING
Cycle 5/Week 3
Bench Press
35% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×1
90% 1×1-3
Pause Bench Press
75% 1×1
80% 1×1
85% 1×1
Sling Shot Bench Press
100% 2×1
Seated Row
8(L) 8(M) 8(MH) 8(H)
Cross Body Hammer Curl
8(L) 8(M) 8(H)
Rear Delt Fly
4×15 (M)
“To know that we know what we know, and to know that we do not know what we do not know, that is true knowledge.”
~Nicolaus Copernicus
