CROSSFIT
Incline Dumbbell Bench Press
8(L) 8(M) 8(MH) 8(H)
*follow each set with 15 band biceps curl
For time:
30-20-10
Toes to Bar
Push-up
Calorie Assault Bike
Push-up
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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
5 No Jump/No Push-up Burpee
10 Front Squat 45/35
10 Strict Press 45/35
5 Thruster 45/35
50 Single Unders
Every 1:00 for 10:00
8/6 Calorie Row
8 Burpee Over the Rower
(rest 5:00)
Every 1:00 for 8:00
6/5 Calorie Assault Bike
6 Thrusters 95/65
(rest 5:00)
Every 1:00 for 6:00
24 Double Unders
6 Squat Clean 185/125
Front Squat
Build to Heavy 3
*Take this as a session 2 if needed*
2-3 rounds for quality:
1:00 Run/Ski/Row/or Bike
10 Knees to Elbows
5 No Jump Burpee
5 Box Jump Over
10 Wall Ball
AMRAP 10:00
15 Toes to Bar
15 Burpee Box Jump Over 24/20
15 Wall Ball 20/14 (10′ target for everyone)
-Immediately into-
6:00 to establish:
1 Hang Snatch (AK) + 1 Snatch + 2 Overhead Squat
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WEIGHTLFTING
Snatch
70% 2×2
75% 2×2
80% 2×2
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
50% 1×3
60% 1×3
70% 1×1
80% 1×1
90% 1×3
Plank Hold
2x: 20 (H)
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POWERBUILDING
Cycle 2/Week 2
Bench Press
35% 1×8
50% 1×8
55% 1×8
65% 1×1
70% 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)
3 rounds:
EZ Bar Biceps Curl 21’s
H-Raise
3×15 (M)
“To begin, begin.”
~William Wordsworth
