CROSSFIT
For load:
Push-Press 3-3-3-3-3
For time:
30/24 Calorie Assault Bike
50 Burpee
70 Sit-up
180 Double Under
_____________________
STRONGFIT
Cycle 1/Week 4 (peak)
Bench Press
5(L) 5(M) 3(MH) 3(H)
*follow ech set with 10 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)
3 rounds:
15 Ring Row
15 Calorie Assault
15 Push-up
15 Calorie Row
(alternate rounds with a partner)
100 Band Triceps Pushdown
_____________________
COMPETITOR
2 rounds:
8 Single-Arm Devil Press (M) (alt. arms)
12 Elevated Heel KB Deadlift (M)
Snatch Push-Press + Snatch Balance + OH Squat
5(1+1+1) (MH)
Snatch
60% 2×4
65% 2×3
70% 2×2
Back Squat
50% 1×8
60% 1×5
70% 1×3
80% 1×1
2 rounds for quality:
1000m Row
800m Run
1000m Row
(rest 3:00 between rounds)
_____________________
WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Snatch Pull
100% 3×3
Back Squat
60% 1×5
65% 1×5
70% 1×1
75% 1×1
80% 1×5
Good Morning
8(L) 8(M) 8(H)
Barbell Sit-up
2×8 (M)
_____________________
POWERBUILDING
Cycle 3/Week 4 (deload)
Bench Press
35% 1×5
50% 1×5
55% 1×5
60% 1×1 (pause)
65% 1×1 (pause)
70% 1×1 (pause)
Sling Shot Bench Press
90% 2×2
Lat Pulldown
2×12 (M)
Seated Row
3×8 (M)
Biceps Curl (you pick)
2×12 (M)
“Leaders are made, they are not born. They are made by hard effort, which is the price which all of us must pay to achieve any goal that is worthwhile.”
~Vince Lombardi
~Vince Lombardi
