CROSSFIT
Incline Dumbbell Bench Press
10(L) 8(M) 6(H) 15(MH)
*follow each set with 15 band biceps curl
For time:
30 Burpees Over the Bar
30 Push Press 135/95
30 Burpees Over the Bar
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STRONGFIT
Week 1
2 rounds: (very light)
12 Seated Arc Raise
12 Lying Side Adduction
12 H-Raise
Incline Bench Press
10(L) 8(M) 6(H) 15(MH)
Incline Dumbbell Row
10(L) 8(M) 6(H) 15(MH)
Chest Press
10(L) 8(M) 6(H) 15(MH)
Wide Grip Pulldown
10(L) 8(M) 6(H) 15(MH)
6 rounds for calories + reps:
1:00 Row for Calories
:15 Rest
:30 Push-up
:15 Rest
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COMPETITOR
2-3 rounds for quality:
1:00 Run/Ski/Row/or Bike
10 Scapular Pull-ups
8 Beat Swing Kips
6 Kipping Pull-ups
4 Ring Dips
2 Muscle Cleans
Every 1:00 for 6:00
2 High Hang Power Snatch
2 Hang Power Snatch (AK)
2 Power Snatch
(55-65% of Power Snatch)
Back Squat
60% 1×3
70% 1×2
80% 1×1
For time:
25/20 Calorie Row
15 Toes to Bar
3 Power Clean 225/155
(rest 2:00)
20/16 Calorie Row
10 Chest to Bar Pull-up
3 Power Clean
(rest 2:00)
15/12 Calorie Row
5 Bar Muscle-up
3 Power Clean
*Mobility*
2:00 Couch Stretch (each leg)
2:00 Pigeon Pose (each leg)
2:00 Banded Lat Stretch (each arm)
2:00 Foam Roller Thoracic Opener
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WEIGHTLIFTING
MEET WEEK!
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×1
Clean & Jerk
70% 1×1
75% 1×1
80% 2×1
85% 1×1
Front Squat
70% 1×2
75% 1×2
80% 1×2
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POWERBUILDING
Cycle 2/Week 3
Bench Press
35% 1×8
50% 1×8
55% 1×8
65% 1×1
75% 1×8
Dumbbell Incline Press
AMRAP 1:30
(rest in the up position)
4 rounds:
No rest between exercises.
12 Pec Deck
15 Bench Dip
(alternate rounds with a partner)
4 rounds:
EZ Bar Biceps Curl 21’s
H-Raise
3×15 (M)
“The processes of teaching the child that everything cannot be as he wills it are apt to be painful both to him and to his teacher.”
~Anne Sullivan
