CROSSFIT
Standing Strict Press
15(L) 12(M) 10(MH) 8(H)
*15 Banded Front Raise after each set
5 rounds for time:
10 Pull-ups
200m Run
15 Push-ups
200m Run
20 Sit-ups
(:30 rest between rounds)
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STRONGFIT
Week 1
2 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Prone Incline Front Raise
8 Ring Row
Bench Press
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set each week)
Supinated Pulldown
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set each week)
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Single-Arm High Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Decline Press
8-12 Seated Row
(alternate rounds with a partner)
AMRAP 8:00
8 Calorie Ski Erg
12 EZ BarBiceps Curl
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COMPETITOR
2 rounds for quality:
500m Assault Bike
10 Bulgarian Split Squat
10 Single-Arm KB Swing
10 KB Windmill
3 rounds for time:
5-4-3-2-1
Deadlift 275/185
Wall Facing Handstand Push-up
(3:00 rest between full rounds)
Burgener Snatch Warm-up
Pause Snatch (:02 in receiving position)
70% 1×1
75% 1×1
80% 1×1
75% 1×1
80% 1×1
85% 1×1
Front Squat
65% 2×5
70% 2×5
75% 1×5
For quality:
5-10 minutes of easy cardio
5-10 minutes of myofascial release
5-10 minutes of stretching
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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% 2×3
75% 2×3
Snatch Pull
90% 4×4
Back Squat
60% 1×8
65% 1×8
70% 1×8
Plank Hold
2x: 30 (M)
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POWERBUILDING
Testing on Thursday or Friday (you pick)
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 3×1
Bench Press
35% 1×8
50% 1×5
60% 1×3
70% 3×1
Seated Row
3×8 (M)
EZ Bar Biceps Curl
3×8 (M)
“Every dogma has its day.”
~Anthony Burgess
