CROSSFIT
“Cindy”
AMRAP 20:00
5 Pull-up
10 Push-up
15 Air Squat
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STRONGFIT
Cycle 1/Week 1
Bench Press
8(L) 8(M) 8(MH) 8(H)
*follow each set with 10-15 band pull apart.
3 rounds:
No rest between exrcises.
8-12 Incline DB Bench Press (M)
8-12 Tempo Incline DB Fly (:04 ecc) (M)
8-12 Dip (M)
(alternate rounds with a partner)
Partner AMRAP 8:00
8 Calorie Assault Bike
8 Bent Barbell Row (M)
(alternate rounds with a partner)
100 Band Triceps Pushdown
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COMPETITOR
3 rounds for quality:
8 Bulgarian Split Squat (each leg)
8 Single-Leg Deadlift (each leg)
Snatch Pull + Snatch High Pull + Snatch
Build to Heavy 1+1+1
Back Squat
50% 1×12
60% 1×9
70% 1×6
Pin Squat
3(M) 2×3(MH)
For time:
800m Run
500m Row
100 Double Under
500m Row
100 Double Under
500m Row
800m Run
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WEIGHTLIFTING
Snatch
2 waves:
70% 1×2
75% 1×2
80% 1×2
Deficit Snatch Pull
90% 3×3
Back Squat
60% 1×8
65% 1×8
70% 1×8
Seated Good Morning
3×8 (M)
Incline Sit-up
2 sets (pick reps)
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POWERBUILDING
Cycle 3/Week 1
Bench Press
35% 1×5
50% 1×5
60% 1×5
65% 1×1
72.5% 1×5
Sling Shot
90% 2×3
Pause Bench Press
2×3 (M)
Weighted Chin-up
3(0) 3(L) 3(M) 1(MH) 3(H)
*increase weight of last set weekly.
Pullover
6(L) 6(M) 6(H)
*increase weight of last set weekly.
Incline Dumbbell Curl
3×10 (M)
“Mediocrity knows nothing higher than itself, but talent instantly recognizes genius.”
~Arthur Conan Doyle
~Arthur Conan Doyle
