CROSSFIT
For Load:
Front Squat 3-3-3-3-3
(make consistent increases)
“Awful Annie”
For Time:
50 Double Under
50 Sit-up5 Clean 135/95
40 Double Under
40 Sit-up4 Clean
30 Double Under
30 Sit-up
3 Clean
20 Double Under
20 Sit-up
2 Clean
10 Double Under
10 Sit-up
1 Clean
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COMPETITOR
3-Position Clean
3 waves:
60% 1+1+1
65% 1+1+1
70% 1+1+1
(Hips, Above Knees, Floating)
Clean Pull
90% 4×4
Back Squat
50% 2×8
55% 2×8
60% 1×8
For time:
40-30-20-10
Calorie Row
GHD Sit-up
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WEIGHTLIFTING
At a moderate load: (movement drill)
Hang Snatch High Pull 4×4
Muscle Snatch 3-3-3-3
Snatch
70% 2×3
75% 3×2
Deficit Snatch Pull
85% 4×4
Back Squat
70% 2×3
75% 3×2
3 rounds:
8 Barbell Sit-up
8 Weighted Back Extension
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POWERBUILDING
Cycle 3/ Week 1
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 1×1
70% 1×5
Sling Shot Bench Press
80% 2×3
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Chest Press
6(M) 6(MH) 6(H)
Barbell Curl
6(L) 6(M) 6(MH) 6(H)
Cross Body Hammer Curl
8(M) 8(MH) 8(H)
Barbell Sit-up
8(L) 8(M) 8(H)
“When someone shows you who they are, believe them the first time.”
~Maya Angelou
