CROSSFIT
Strict Press
8(L) 8(M) 2×8(H)
3 rounds for time:
20 KB Swing 53/35
50 Double Under
20 Burpee
(rest 1:00)
________________
STRONGFIT
Week 1
2 rounds: (very light)
12 Lying Side Adduction
12 Single-Arm Pullover
12 Seated Lateral Raise
(alternate rounds with a partner)
Bench Press
5×5 (MH)
(choose a weight that will allow you to increase by 5/10lbs a week)
Barbell Bent Row
5×5 (MH)
(choose a weight that will allow you to increase by 5/10lbs a week)
3 rounds:
No rest between exercises.
8 Wide Grip Machine Shoulder Press
8 Neutral Grip Machine Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Behind the Neck Pulldown
10 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Triceps Pushdown
15 Cable Curl
(alternate rounds with a partner)
___________________
COMPETITOR
2 rounds:
500/400m Bike
12 Fire Hydrants (each leg)
8 Reverse Lunges (each leg)
Push Press + Push Jerk + Jerk
55% 1+1+1
60% 2(1+1+1)
65% 3(1+1+1)
Bench Press
50% 1×12
60% 1×10
70% 1×8
80% AMRAP
3 rounds for time:
25 KB Swing 53/35
75 Double Under
25 Burpee
(rest 1:00)
___________________
WEIGHTLIFTING
Snatch
70% 1×3
75% 2×2
80% 5×1
Snatch Pull
95% 2×3
105% 3×2
Back Squat
75% 1×3
80% 2×2
85% 3×1
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 4 (deload)
Bench Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 2×5
Neutral Grip Dumbbell Incline Press
3×8(M)
Dumbbell Fly
3×8(M)
Standing Alt-Arm Dumbbell Curl
3×8(M)
Cable Biceps Curl
3×12(M)
Concentration Curl
2×15(M)
“Within our dreams and aspirations we find our opportunities.”
~Sugar Ray Leonard
