CROSSFIT
Incline Dumbbell Bench Press
12(L) 12(M) 12(MH) 12(H)
*follow each set with 15 band biceps curl
4 rounds for total reps:
AMRAP 4:00
21/15 Calorie Row
15 Hand Release Push-up
9 Box Jump Over 24/20
Max Pull-ups in remaining time
(1:00 Rest between AMRAPs)
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STRONGFIT
Week 2
2 rounds: (very light)
12 Single-Arm Pullover
12 Lying Side Adduction
12 Supine Scaption
4 rounds:
No rest between exercises.
10 Bench Press
10 EZ Bar Biceps Curl
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 EZ Bar Pullover
10 EZ Bar Upright Row
(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 Beat Swing Kips
8 Air Squats
6 Push-ups
4 Ring Dips + :10 Support Position (on last rep)
2 Tempo Pull-ups (:05 eccentric)
Weighted Strict Pull-up
Build up to 1RM
*take 5-7 attempts, rest 1:00 between attempts
For total time:
3 rounds –
27 Air Squat
21 GHD Sit-up
15 Deficit Push-up 4/2″
(rest 3:00)
3 rounds –
27 Air Squat
21 Toes to Bar
15 Ring Dip
Snatch
70% 2×2
75% 1×2
80% 2×2
85% 1×2
Front Squat
70% 1×3 (tempo – :05 eccentric / :01 pause at bottom)
75% 3×3
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
50% 1×3
60% 1×3
70% 1×3
80% 2×3
Plank Hold
2x: 20 (MH)
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POWERBUILDING
Deload Week
Bench Press
35% 1×8
50% 1×8
55% 1×8
60% 1×8
Dumbbell Incline Press
AMRAP 1:30
(rest in the up position)
3 rounds:
No rest between exercises
12 Pec Deck
15 Bench Dip
(alternate rounds with a partner)
2 rounds:
EZ Bar Biceps Curl 21’s
H-Raise
2×15 (M)
“The man who is swimming against the stream knows the strength of it.”
~Woodrow Wilson
