CROSSFIT
Front Squat
Every 2:00 for 10:00
3-2-1-1-1
7 rounds for time:
7 Deadlift 225/155
14 Wall Ball 20/14
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STRONGFIT
Week 1
2 rounds: (very light)
12 Single-Arm Pullover
12 Lying Side Adduction
12 H-Raise
Bench Press
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set weekly)
Incline Dumbbell Row (two hands)
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set weekly)
EZ Bar Pullover & Press
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set weekly)
EZ Bar Biceps Curl
10(L) 10(M) 10(MH) 10(H)
(increase weight of final set weekly)
250m Row (Slow)
(rest 1:00)
250m Row (Medium)
(rest 1:00)
250m Row (Fast)
(rest 1:00)
250m Row (All Out)
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COMPETITOR
2 rounds:
200m Ski
5 Muscle Snatch (empty bar)
10 Overhead Squat (empty bar)
Muscle Snatch + Drop Snatch
4+1(L) 4+1(M) 4+1(MH) 4+1(H)
Power Snatch + Snatch
65% 2(2+1)
70% 3(1+1)
Front Squat
60% 1×7
65% 2×5
70% 3×3
7 rounds for time:
7 Deadlift 185/125
14 Wall Ball 20/14
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WEIGHTLIFTING
Drill (very light)
Hang Snatch High Pull
4×4
Muscle Snatch
3-3-3-3-3
Snatch
70% 1×3
75% 1×3
80% 3×2
Back Squat
75% 4×5
Decline Sit-up
2 sets (pick reps)
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POWERBUILDING
Bench Press
85% 5 sets of 5
Single-Arm Row
8(L) 8(M) 8(H)
Wide Pulldown
10(L) 10(M) 10(H)
Incline Dumbbell Curl
3×12 (M)
3 rounds:
15 Face Pull
15 Triceps Pushdown
“You owe it to all of us all get on with what you’re good at.”
~W. H. Auden
