CROSSFIT
At a moderate load:
Bench Press 10-10-10
(make consistent increases)
6 rounds for time:
300m Row
20 Sit-up
10 Deadlift 185/125
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COMPETITOR
4 rounds for quality:
15′ Handstand Walk
Max Handstand Hold (freestanding)
5 Dive Bomb Push-up
For total reps:
Max Strict HSPU (unbroken)
(1:30 Rest)
3 rounds no measure:
50% of unbroken HSPU set
(rest as needed between rounds)
4 rounds for time:
400m Run
8 Bench Press 185/125
16 Box Jump Over 30/24
4 rounds for distance:
500/400m Ski Erg
Max Farmer Carry 70/53
(start rounds every 4:00)
In as few sets as possible:
100′ Handstand Walk
(1:00 rest between efforts)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Jerk Dip
90% 1×3
100% 1×3
110% 2×2
Power Clean
70% 3×3
Push Press
70% 1×3
75% 1×3
80% 1×3
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POWERBUILDING
Cycle 2/Week 1
Back Squat
35% 1×8
50% 1×5
60% 1×3
65% 1×1
72.5% 1×5
Walkout
100% 1×1
Pause Squat
60% 1×3
Barbell Walking lunge
6(L) 6(M) 6(H) (each leg)
(increase weight of final set weekly)
2 rounds:
20 Reverse Hyper (MH)
20 Nautilus Ab (MH)
“He that is good for making excuses is seldom good for anything else.”
~Benjamin Franklin
