CROSSFIT
For load:
Bench Press 5-5-5-5-5
(make consistent increases)
For time:
50 Pull-up
100 Push-up
1 Mile Run
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COMPETITOR
For load:
Back Squat 1-1-1-1-1
(make consistent increases)
5 rounds for reps:
AMRAP 3:00
10 Box Jump Over 24/20
15 Russian KB Swing 70/53
30 Double Under (unbroken)
Max Reps Burpees to 6″
(rest 1:00 between AMRAP’s)
For time:
80yd Farmer Carry (unbroken)
80yd Single Arm OH Carry
80yd Farmer Carry (unbroken)
80yd Single Arm OH Carry
80yd Farmer Carry (unbroken)
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WEIGHTLIFTING
At a moderate load:
5(1 Muscle Snatch + 1 Power Snatch + 1 Snatch)
(make consistent increases)
Snatch
75% 4×3
Snatch Pull
90% 2×3
100% 3×2
Back Squat
60% 1×3
70% 1×3
80% 1×3
75% 1×3
65% 1×3
3 rounds:
8 Tempo Back Extension (:04 ecc)
8 Tempo Incline Sit-up (:04 ecc)
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POWERBUILDING
Cycle 1/Week 1
Bench Press
35% 1×10
45% 1×10
55% 1×10
60% 1×10
Pause Wide Grip Bench Press (:01 on chest)
2×8 (M)
Pec Deck
3×12 (M)
1:30 Dumbbell Incline Press
(rest in the top position)
Incline Dumbbell Curl
3×12 (M)
2 rounds:
Biceps Curl 21’s (bottom half, top half, full)
(alternate rounds with a partner)
“The men who learn endurance, are they who call the whole world, brother.”
~Charles Dickens
