CROSSFIT
Standing Press
5(L) 4(M) 3(MH) 2(H)
*15 Banded Front Raise after each set
5 rounds for time:
200m Run
50 Double Under
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
4 rounds:
No rest between exercises.
8 Bench Press
10 EZ Bar Biceps Curl
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
8 EZ Bar Pullover
10 EZ Bar Overhead Triceps Extension
(alternate rounds with a partner)
AMRAP 8:00
1-2-3-4-5..continue until failure, then start back at one rep.
Dip (or machine dip)
Ring Row
1:00 Plank Hold
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COMPETITOR
For quality:
1000m Row/Ski/Run or (2000m Bike)
3-5 minutes of hip circle (band) warm-up
2-3 minutes of crossover symmetry
2-3 rounds for quality:
10 Ring Beat Swing Kips
5 Ring Dips (:01 pause at bottom)
5 Handstand Push-up (:03 eccentric)
10 Air Squat
4 rounds for time:
9 Muscle-up (RMU rounds 1 & 3, BMU rounds 2 & 4)
12 Shuttle Runs (2×25′ = 1)
15 Strict Handstand Push-ups
18 Pistol Squats (alternating legs)
Snatch (every 1:30 for 15:00)
60% 1×1
65% 1×1
70% 1×1
75% 1×1
80% 6×1
Front Squat
65-75% 1×4
75-85% 1×3
85-90% 1×2
90-95% 1×1
*Bodybuilding*
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WEIGHTLIFTING
Snatch
70% 1×3
75% 2×2
80% 5×1
Snatch Pull
90% 2×3
100% 3×2
Back Squat
55% 1×5
65% 1×3
75% 1×1
85% 1×5
Weighted Plank Hold
2x: 20 (MH)
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POWERBUILDING
Cycle 1/Week 3
Neutral Grip Bench Press
4×8 (M)
Dumbbell Incline Press
4×10 (M)
4 rounds:
No rest bewteen exercises.
10 Machine Dip
10 Supinated Pulldown
(alternate rounds with a partner)
4 rounds:
No rest bewteen exercises.
10 Seated Alt-Arm Dumbbell Curl
10 Dumbbell Skull Crusher
(alternate rounds with a partner)
4 rounds:
12 Machine Biceps Curl
15 Triceps Pushdown
“Be true to your work, your word, and your friend.”
~John Boyle O’Reilly
