CROSSFIT
Overhead Squat
5(L) 5(M) 3(MH) 3(H)
For time:
9-12-15-12-9
Thruster 95/65
Hang Power Clean
Shoulder to Overhead
Deadlift
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STRONGFIT
Cycle 1/Week 1
Front Squat + Back Squat
5+5 (L)
5+5 (M)
5+5 (MH)
5+5 (H)
2 rounds:
No restbetween exercises.
12-15 Leg extension
12-15 Leg press
(alternate rounds with a partner)
2 rounds:
No restbetween exercises.
12-15 Hamstring Curl
12-15 Walking Lunge
(alternate rounds with a partner)
21-18-15-12-9
Calorie Assault Bike
Sit-up
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COMPETITOR
10-8-6 for quality:
Double DB Z-Press (M)
Chest to Ring Pull-up
Bicycle Crunch (each side)
5 rounds for time:
400m Run
10 Strict Handstand Push-up
(1:00 rest after each round)
For load:
Every 1:00 for 10:00
1 Power Clean
(make consistent increases)
Power Clean (barbell cycling)
10-8-6-4-2
(increasing load)
HS Hold
Accumulate 2:00 in freestanding handstand
(36″ x 36″ box)
*OPTIONAL BODYBUILDING*
Upper Body Push
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
75% 4×3
Strict Press
50% 1×5
55% 1×5
65% 1×1
75% 1×1
80% 1×1
85% 1×5
Close Grip Bench Press
50% 1×5
55% 1×5
65% 1×1
75% 1×1
80% 1×1
85% 1×5
3 rounds:
12 Plate Raise
12 Triceps Extension
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POWERBUILDING
Cycle 4/Week 1
Back Squat
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
Walkout (:10 hold)
95% 1×1
Barbell Split Squat
8(L) 6(M) 4(H)
Reverse Hyper
2×20 (MH)
Nautilus Ab
2×20 (MH)
“The light at the end of the tunnel is just the light of an oncoming train.”
~Robert Lowell
