CROSSFIT
Machine Chest Press
10(L) 8M) 6(MH) 4(H)
3 rounds for time:
500m Row
20 Burpee Over the Rower
(rest 2:00 between rounds)
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STRONGFIT
Cycle 5/Week 2
Bench Press
10(L) 8(M) 6(MH) 4(H)
Pullover
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Seated Row
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Chest Press
8-12 Low Row
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
15 Pec Deck
15 Rear Delt Fly
(alternate rounds with a partner)
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COMPETITOR
3 rounds for quality:
10 Med Ball Squat Clean
8 Overhead Reverse Lunge (4 each arm)
6 Single-Arm/Leg V-up (each side)
:30 Weighted Plank
Snatch Pull + Hang Snatch + Snatch + OH Squat
50% 3(1+1+1+1)
Snatch
70% 5×1 (1:00 rest)
Snatch Pull + Floating Snatch Pull
85% 3(1+2)
Back Squat
70% 3×3
4 rounds:
250m Row (fast pace)
750m Row (easy pace)
(2:00 rest between rounds)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 2×2
80% 2×2
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 1×3
80% 1×1
90% 2×1
Reverse Hyper
2×20 (M)
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POWERBUILDING
Cycle 1/Week 1
Dumbbell Bench Press
10(L) 10(M) 10(MH) 10(H)
Dumbbell Incline Press
10(L) 10(M) 10(MH) 10(H)
Tempo Floor Dumbbell Fly (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Tempo Chest Press (:04 ecc)
3×8 (M)
Barbell Biceps Curl
8(L) 8(M) 8(MH) 8(H)
Incline Dumbbell Curl
3×12 (M)
“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.”
~David Hockney
