CROSSFIT
3 rounds:
8 Box Step Down (each leg)
8 Single-Leg RDL (each leg)
For time:
21 Deadlift 185/125
9 Burpee Over the Bar
500m Row
15 Deadlift
15 Burpee Over the Bar
500m Row
9 Deadlift
21 Burpee Over the Bar
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STRONGFIT
Week 1
2 rounds: (no weight)
8 Step Down (each leg)
8 Single-Leg RDL
8 Single-Leg Glute Bridge
Tempo Squat (:04 ecc/:02 pause)
6(L) 6(M) 6(MH) 6(H)
Tempo RDL (:04 ecc/:02 pause)
6(L) 6(M) 6(MH) 6(H)
2 rounds:
20 Calf Raise
20 Tibia Raise
AMRAP 12:00
20 Calorie Row
:20 Wall Sit
20 Steps Walking Lunge
:20 Plank Hold
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COMPETITOR
For quality:
1200m Ski
-Banded Stretches-
For load:
Every 2:00 for 14:00
20m Sled Push + 20m Backwards Sled Drag
For total time:
2 rounds –
21 Deadlift 225/155
21 Handstand Push-up
(1:1 rest after each round)
2 rounds –
15 Deadlift 275/185
15 Deficit HSPU 4/2″
(1:1 rest after each round)
2 rounds –
9 Deadlift 315/225
9 Wall Facing HSPU
(1:1 rest after each round)
For quality:
2000m Row
*start at an easy pace and increase speed every 200m*
3 rounds for time:
100 Double Under (unbroken)
20 Toes to Bar (unbroken)
*5 Burpee penalty at the end of every round if you break
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WEIGHTLIFTING
MEET WEEK
REST
-or-
Power Snatch
70% 2×3
75% 3×2
Power Clean + Push Press
70% 2(2+2)
75% 2(2+2)
Snatch Pull
90% 3×3
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POWERBUILDING
Cycle 1/Week 2
Back Squat
45% 1×5
55% 1×5
65% 1×5
60% 1×5
50% 1×5
Walking Lunge
8(L) 8(M) 8(H)
Staggered RDL
8(L) 8(M) 8(H)
3 rounds:
No rest between exercises.
20 Donkey Calf Raise
20 Tibia Raise
Med Ball Sit-up
3×15 (M)
“The greater the obstacle, the more glory in overcoming it.”
~Moliere
