CROSSFIT
Dumbbell Incline Press
12(L) 10(M) 8(MH) 6(H)
“Demetrius”
20-16-12-8-4
Bench Press 155/105
Calorie Row
STRONGFIT
Cycle 4/Week 1
Bench Press
8(L) 8(M) 8(MH) 8(H)
*follow each set with 15 band pull apart.
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12-15 Incline Press
12-15 High Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Pec Deck
12-15 Rear Delt Fly
(alternate rounds with a partner)
Ab Wheel
3 sets (pick reps)
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COMPETITOR
3 rounds for quality:
200m Ski Erg
20 DB Overhead Walking Lunge (L)
15 Weighted Sit-up
10 Single-Arm DB Cluster (5 each arm) (MH)
Every 1:00 for 16:00
Minute 1 – 12 KB Hang Snatch (total) 53/35
Minute 2 – 12 Chest to Bar Pull-up
Minute 3 – 12 KB Thruster (total) 53/35
Minute 4 – 400/300m Assault Bike
3-Position Muscle Snatch (AK, BK, Floor)
1+1+1(L), 1+1+1(M), 1+1+1(MH)
Snatch Pull + Snatch High Pull + Power Snatch + Snatch
Build to Heavy 1+1+1+1
For load:
Back Squat 4-4-4-4-4
*OPTIONAL BODYBUILDING*
3 rounds:
20 Reverse Hyper (MH)
20 Bulgarian Split Squat (each leg) (0)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 2×2
80% 2×2
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
80% 2×5
Weighted Plank Hold
2x :30
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POWERBUILDING
Cycle 1/Week 1
Incline Press
3×15 (M)
Pec Deck
3×15 (M)
Decline Press
3×15 (M)
High Row
3×15 (M)
Rear Delt Fly
3×15 (M)
Low Row
3×15 (M)
“Far and away the best prize that life has to offer is the chance to work hard at work worth doing.”
~Theodore Roosevelt
