CROSSFIT
Bench Press
4(L) 4(M) 4(MH) 4(H)
*20 Banded Triceps Pushdowns
“Jay Walking”
AMRAP 15:00
200m Farmer Carry 53/35 (buy-in)
-then AMRAP of-
20 Lateral Ball Slam 20/14
15 Push-up
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STRONGFIT
Week 1
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 for 10-12 reps, fresh)
Complete with as little rest as possible:
50 Wide Grip Lat Pulldown
(use a weight that you can do for 10-12 reps, fresh)
Complete with as little rest as possible:
50 Shoulder Press
(use a weight that you can do for 10-12 reps, fresh)
Complete with as little rest as possible:
50 Seated Row
(use a weight that you can do for 10-12 reps, fresh)
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:
0:00 – 2:00
45 Crossover Single Unders
15/12 Calorie Ski
2:00 – 4:00
15/12 Calorie Ski
45 Crossover Single Unders
4:00 – 6:00
15/12 Calorie Assault Bike
15 Box Jump Overs 24/20
6:00 – 8:00
15 Box Jump Overs
15/12 Calorie Assault Bike
(if you finish each piece before 2 minutes, rest)
Power Snatch
65% 1×3
70% 1×2
75% 1×1
70% 1×3
75% 1×2
80% 1×1
80%+ 1×1
Front Squat
70% 1×2
75% 1×2
80% 1×2
85% 1×2
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WEIGHTLIFTING
Muscle Snatch
4×3 (M)
Snatch Grip Thruster (behind the neck)
4×4 (M)
Floating Snatch High Pull
4×4 (M)
Back Squat
5×5 (M)
2 rounds:
15 Back Extension
15 Incline Sit-up
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POWERBUILDING
Cycle 2/Week 1
Bench Press
35% 1×8
50% 1×5
55% 1×3
60% 1×3
65% 1×1
75% 1×8
Sling Shot Bench Press
3(M) 3(MH) 3(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(H)
Face Pull
3×15 (M)
“When your work speaks for itself, don’t interrupt.”
~Henry J. Kaiser
