CROSSFIT
Overhead Squat
5(L) 4(M) 3(MH) 2(H)
AMRAP 10:00
30 Double unders
15 Power Snatches 75/55
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STRONGFIT
Cycle 1/Week 2
Front Squat + Back Squat
4+4 (L)
4+4 (M)
4+4 (MH)
4+4 (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)
4 rounds:
15 Calorie Assault Bike
25 Sit-up
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COMPETITOR
15-12-9 or quality:
DB Floor Press
Ring Pull-up
Alternating Arm Side Plank Rotation (total)
For load:
Every 2:00 for 12:00
3-3-2-2-1-1 Hang Squat Clean (AK)
Hang Squat Clean (barbell cycling)
10-8-6-4-2
(increasing load)
For time:
15-12-9
DB Shoulder to Overhead 50/35 (2xDB)
DB Box Step-up 50/35 (1xDB) 24/20
*30yd Sled Push 180/135 after each round
HS Hold
Accumulate 2:00 on parallettes against wall
*OPTIONAL BODYBUILDING*
Upper Body Push
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 3×2
Power Clean
75% 4×2
Strict Press
50% 1×3
60% 1×3
70% 1×3
80% 1×3
Close Grip Bench Press
50% 1×3
60% 1×3
70% 1×3
80% 1×3
3 rounds:
12 Plate Raise
12 Triceps Extension
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POWERBUILDING
Cycle 4/Week 2
Back Squat
60% 1×5
70% 1×5
80% 1×5
75% 1×5
65% 1×5
Walkout (:10 hold)
100% 1×1
Barbell Split Squat
8(L) 6(M) 4(H)
Reverse Hyper
2×20 (MH)
Nautilus Ab
2×20 (MH)
“It’s the steady, quiet, plodding ones who win in the lifelong race.”
~Robert W. Service
