CROSSFIT
Barbell Lunge
10(L) 8(M) 6(MH) 4(H)
(each leg)
AMRAP 16:00
90 Wall Ball 20/14
70 DB Snatch 50/35
50 Box Jump 24/20
30 DB Push Press 2×50/35
Max Calorie Row
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STRONGFIT
Week 1
Assault Bike
:10 Hard
:50 Easy
:20 Hard
:40 Easy
:30 Hard
:30 Easy
:40 Hard
:20 Easy
:50 Hard
:10 Easy
Machine Squat
12(L) 12(M) 12(H)
Hamstring Curl
12(L) 12(M) 12(H)
Standing Calf Raise
15(L) 15(M) 15(H)
AMRAP 12:00
25 Russian Kettlebell Swing
50′ Walking Lunge
25 Sit-up
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COMPETITOR
Push Jerk
75% 1×5
80% 1×3
85% 1×1
80% 1×5
85% 1×3
90% 1×1
Bench Press (:03 eccentric, :01 pause)
8-8-5-5-5
3 sets:
10 Seated Row
15 Rear Delt Fly
3 sets:
10 Incline Press (machine)
15 Pec Deck
For time:
21-18-15-12-9 Pull-ups
*800/600m Assault Bike
9-12-15-18-21 Toes to Bar
*800/600m Assault BIke
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WEIGHTLIFTING
Pause Jerk (:02 in dip)
60% 1×2
65% 1×2
70% 3×2
Power Clean
60% 1×3
65% 1×3
70% 3×3
Push Press
60% 1×3
65% 1×3
70% 3×3
Overhead Triceps Extension
8(L)8(M) 8(MH) 8(H)
Lateral Raise
4×12 (M)
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POWREBUILDING
Cycle 4/Week 2
Back Squat
65% 1×2
75% 1×2
85% 1×2
80% 1×2
70% 1×2
Walkout & Hold (:20-:30)
1×1 (H)
Pause Squat
65% 1×1
70% 1×1
75% 1×1
2 rounds:
20 Reverse Hyper (M)
20 Nautilus Ab (M)
“An intelligent man is sometimes forced to be drunk to spend time with his fools.”
~Ernest Hemingway
