CROSSFIT
Strict Press
8(L) 6(M) 4(MH) 2(H)
*Follow each set with 15 DB Biceps Curl
“Death Race”
5 rounds for time:
15/12 Calorie Assault Bike
10 Burpees
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STRONGFIT
Week 1
2 rounds: (very light)
12 Single-Arm Pullover
12 Lying Side Adduction
12 Prone Scaption
Complete with as little rest as possible:
50 Chest Press
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Supinated Pulldown
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Dip
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Seated Row
(use a weight that you can do 12-15 reps with)
For time:
30 Sit-up
30 Calorie Row
30 Sit-up
30 Calorie Row
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COMPETITOR
3 sets:
100′ Overhead Hurricane Bar Carry
20 Cossack Squats (alt. legs)
30 Calf Raises
Tall Clean
3×3 (M)
Power Clean + Push Jerk
70-75% 3(2+1)
1.5 Front Squat + Front Squat
70-75% 3(1+2)
3 sets for time:
2 rounds –
15 Wall Balls 20/14
30 Double Unders
15/12 Calorie Row
30 Double Unders
(1:1 rest between sets)
For time:
40-30-20-10
Handstand Walk (in feet)
Handstand Hold (in seconds)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 2×2
80% 2×2
Snatch Pull
90% 4×4
Back Squat
35% 1×8
50% 1×5
65% 1×3
75% 2×3
Nautilus Ab
3×20 (M)
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POWERBUILDING
Cycle 1 /Week 1
Tempo Dumbbell Incline Press (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set each week. plan it.)
Tempo Dumbbell Fly (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set each week. plan it.)
Tempo Chest Press (:04 ecc)
8(L) 8(M) 8(H)
(increase weight of final set each week. plan it.)
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set each week. plan it.)
3 rounds:
No rest between exercises.
10 EZ Bar Overhead Triceps Extension
10 EZ Bar Reverse Grip Curl
10 EZ Bar Skull Crusher
10 EZ Bar Biceps Curl
(alternate rounds with a partner)
“We do not know the true value of our moments until they have undergone the test of memory.”
~Georges Duhamel
