CROSSFIT
Thruster
3(L) 3(M) 3(MH) 3(H)
For time:
10-9-8-7-6-5-4-3-2-1
Burpee Box Jump 24/20
Calorie Row
Double DB Snatch 2×35/25
__________________
STRONGFIT
Week 1
2 rounds: (very light)
12 Plate Circle (left)
12 Plate Circle (right)
12 Plate Side to Side (over and back is one)
(alternate rounds with a partner)
Bench Press
4×8 (MH)
(choose a weight that will allow you to increase by 5/10lbs a week)
Barbell Bent Row
4×8 (MH)
(choose a weight that will allow you to increase by 5/10lbs a week)
3 rounds:
No rest between exercises:
10 Machine Incline Press
15 Cable Fly (high pulley)
(alternate rounds with a partner)
3 rounds:
No rest between exercises:
10 Front Pulldown
15 Rear Delt Fly
(alternate rounds with a partner)
AMRAP 1:00
Push-up
_______________________
COMPETITOR
2 rounds:
500/400m Bike
12 Fire Hydrants (each leg)
8 Reverse Lunges (each leg)
Snatch Pull + Snatch + Hang Snatch
65% 2+1+1
70% 3(2+1+1)
Front Squat
65% 1×6
70% 1×2
75% 3×6
3 sets:
8 Leg Press
12 Prone Hamstring Curl
For time:
10-9-8-7-6-5-4-3-2-1
Burpee Box Jump 24/20
Calorie Row
Double DB Snatch 2×35/25
______________________
WEIGHTLIFTING
Don’t exceed 70%
Every 1:00 for 10:00
2 Power Snatch
Snatch Pull
90% 4×4
Back Squat
70% 4×4
Nautilus Ab
Choose a weight that you can do for 30 reps.
Do as many reps as you can without stopping.
Once you can cmplete 50 reps. Increase weight.
____________________
POWERBUILDING
Cycle 2/Week 1
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 2×5
Machine Incline Press
12(L) 12(M) 12(MH) 12(H)
Cable Fly
4×15(M)
Seated Alt-Arm Dumbbell Curl
12(L) 12(M) 12(MH) 12(H)
EZ Bar Curl
4×12(M)
Single-Arm Bisolator
2x AMRAP
“The human body is the best picture of the human soul.”
~Ludwig Wittgenstein
