CROSSFIT
Back Squat
5(L) 5(M) 5(MH) 5(H)
4 rounds:
400m Run
50 Air Squat
_________________________
STRONGFIT
Cycle 2/Week 1
Back Squat
8(L) 8(M) 8(MH) 8(H)
3 rounds:
8 Bulgarian Split Squat (M)
8 Single Leg RDL (M)
(alternate rounds with a partner)
4 rounds:
15 Russian Kettlebell Swing (M)
10 Goblet Squat (M)
:30 Plank Hold
Calf Raise
2 sets (pick reps)
____________________________
COMPETITOR
3 rounds for quality:
12 Ring Row
9 Russian Twist (each side)
6 Ring Dip
5 rounds (rounds start every 4:00):
18/14 Calorie Assault Bike
7 Bar Muscle-up
18/14 Calorie Assault Bike
Clean & Jerk
2 Waves:
3(L) 2(M) 1(MH) 1(H)
Bench Press
2 Waves:
8(L) 6(M) 4(MH) 2(H)
3 rounds:
800m Run (easy pace)
400m Run (moderate/fast pace)
_____________________________
WEIGHTLIFTING
Jerk
3 waves:
70% 1×1
75% 1×1
80% 1×1
85% 1×1
Power Clean
2 waves:
70% 1×2
75% 1×2
80% 1×2
Strict Press
50% 1×8
60% 1×5
70% 1×3
80% 1×1
90% 1×3
Close Grip Bench Press
50% 1×8
60% 1×5
70% 1×3
80% 1×1
90% 1×3
3 rounds:
12 Plate Raise
12 Triceps Extension
_____________________________
POWERBUILDING
Cycle 4/Week 4 (deload)
Back Squat
35% 1×8
50% 1×5
55% 1×3
60% 1×3
65% 1×3
Pause Squat
60% 2×2
Walkout
100% 1×1 (:10 hold)
2 rounds:
15 Reverse Hyper (M)
:30 Weighted Plank Hold (M)
“I’m not the smartest fellow in the world, but I can sure pick smart colleagues.”
~Franklin D. Roosevelt
