CROSSFIT
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
“Angie”
For time:
100 Pull-up
100 Push-up
100 Sit-up
100 Air Squat
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STRONGFIT
Testing
Bench Press
Build to 1RM
Chin-up
Max Reps
Ab Wheel
Max Reps
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Pullover
8-12 Decline Press
(alternate rounds with a partner)
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COMPETITOR
For quality:
5:00 Assault Bike
20 Walking Lunge (forward)
20 Walking Lunge (side)
20 Walking Lunge (backward)
20 Banded Side Step
Power Snatch
Build to Heavy Set of 3
80% of heavy set: 3×3 (touch & go)
Back Squat 8-8-8-8
*stay lighter on the squats, working up to around 70%
3 rounds:
12 Double DB Bent Over Row
8 Double DB Elevated Heel RDL
Max Reps Strict Pull-up
For time:
100 KB Swings 70/53
*6 Single-Arm KB Front Rack Lunge every 1:00
**switch arms every round
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WEIGHTLIFTING
Building to Openers on Saturday
Snatch
70% 2×2
75% 1×1
80% 2×2
Snatch Pull
90% 2×3
100% 2×2
Back Squat
80% 3×3
Weighted Plank Hold
2x :20
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POWERBUILDING
Cycle 1/Week 4 (deload)
Tempo Bench Press (:04 ecc)
35% 1×8
40% 1×8
45% 1×8
50% 1×8
Feet Up Bench Press
2×8 (M)
Tempo Dumbbell Fly (:04 ecc)
2×8 (M)
Seated Row
2×8 (M)
Pullover
2×8 (M)
Machine Biceps Curl
2×12 (M)
“It is only necessary to have courage, for strength without self-confidence is useless.”
~Giacomo Casanova
