CROSSFIT
DB Bench Press
10(L) 10(M) 10(MH) 10(H)
4 rounds for time:
500/400m Assault Bike
20 KB Swing 53/35
15 Toes to Bar
500/400m Assault Bike
(rest 1:00)
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STRONGFIT
Week 1
2 rounds: (very light)
12 Seated Arc Raise
12 Lying Side Adduction
12 H-Raise
Alt-Arm Dumbbell Bench Press
8(L) 8(M) 8(MH) 8(H)
Alt-Arm Gorilla Row
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Pullover
8-12 Decline Press
(alternate rounds with a partner)
AMRAP 8:00
8 Calorie Ski Erg
8 DB Biceps Curl
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COMPETITOR
Power Snatch
70% 1×3
75% 1×2
80% 1×1
75% 1×3
80% 1×2
85% 1×1
80% 1×3
85% 1×2
90% 1×1
Front Squat (:03 eccentric, :01 pause)
5-5-5
3 rounds:
5 Nordic Curl
10 DB Deficit Reverse Lunge (each leg) 2″
12 Leg Extension
AMRAP 12:00
9 Hang Power Clean 115/80
6 Thruster 115/80
30 Double Under
2 rounds:
20 GHD Sit-up
20 GHD Back Extension
(slow and controlled movements, not for time)
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WEIGHTLIFTING
At a moderate load:
Muscle Snatch 3-3-3-3
At a moderate load:
Snatch High Pull 3-3-3-3
At a moderate load:
Overhead Squat 5-5-5-5
At a moderate load:
Front Foot Elevated Split Squat 8-8-8
(dumbbell in opposite hand of leg working)
At a moderate load:
Med Ball Sit-up 12-12-12
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POWERBUILDING
Cycle 3/Week 3
Bench Press
35% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×1
90% 1×3
Sling Shot Bench Press
1(M) 1(MH) 1(H)
Dumbbell Incline Bench Press
10(L) 8(M) 6(H)
Seated Row
12(L) 10(M) 8(MH) 6(H)
Seated Hammer Curl
12(L) 10(M) 8(MH) 6(H)
H-Raise
3×12 (M)
“We first make our habits, and then our habits make us.”
~John Dryden
