CROSSFIT
Machine Chest Press
12(L) 10(M) 8(MH) 6(H)
For time:
21-18-15-12-9
Calorie Assault Bike
KB Swing 53/35
____________________________
STRONGFIT
Cycle 5/Week 1
Bench Press
12(L) 10(M) 8(MH) 6(H)
Pullover
12(L) 10(M) 8(MH) 6(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)
________________________________
COMPETITOR
3 rounds for quality:
15 Banded Face Pull
10 Single-Arm Strict DB Snatch (each arm)
15 Banded Glute Bridge
10 Plank Push-up
Snatch Pull + Hang Snatch + Snatch + OH Squat (:03 ecc)
55% 2(1+1+1+1)
60% 2(1+1+1+1)
Snatch
Every 1:00 for 12:00
80% 3×1
82.5% 3×1
85% 3×1
87.5% 3×1
(If no misses and movement feels good)
90% 1×1 (not on the minute)
92.5% 1×1 (not on the minute)
Snatch Pull + Floating Snatch Pull
95% 2(1+3)
100% 2(1+2)
Back Squat
Work to Heavy 5
With a partner for time: (alternate distances)
1000m Row
800m Row
600m Row
400m Row
200m Row
____________________________
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
75% 1×3
80% 1×1
85% 1×3
Reverse Hyper
2×20 (M)
Weighted Plank Hold
2x :30 (M)
___________________________
POWERBUILDING
Cycle 1/Week 1
Dumbbell Bench Press
12(L) 12(M) 12(MH) 12(H)
Dumbbell Incline Press
12(L) 12(M) 12(MH) 12(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)
“In recognizing the humanity of our fellow beings, we pay ourselves the highest tribute.”
~Thurgood Marshall
