CrossFit
For load:
Overhead Squat 5-3-3-1-1-1
(make consistent increases)
For total time:
3 rounds:
9 Clean & Jerk 95/65
9 Burpee Over the Bar
2 rounds:
15 Hang Cluster 95/65
15 Box Jump 24/20
1 round:
21 Thruster 95/65
21 Bupree Box Jump Over 24/20
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Competitor
No measure:
1.5k Row
2 rounds:
12 Dumbbell Lateral Raise
12 Dumbbell Front Raise
12 Rear Delt Fly
12 Tube External Rotation
12 Supine Scaption
For load: (constant load)
Every 1:00 for 10:00
Odd min: 4 Weighted Pull-up
Even min: 4 Weighted Dip
(choose weight prior to start. unbroken)
AMRAP 7:00
1-2-3-4-5….(if you fail a set, start back at 1)
Bar Muscle-up (unbroken)
(alternate with a partner)
5 rounds for time: (slowest in score)
20′ Hand Walk
3 DBall Over the Shoulder 150/100
20′ Hand Walk
(rest 1:00 between rounds)
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Weightlifting
Jerk
70% 2×2
75% 1×1
80% 2×2
85% 2×1
80% 2×2
Power Clean
70% 2×3
80% 3×2
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
Press in Split 8-8-5-5-5
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Strength & Hypertrophy
Cycle 2/Week 2
Back Squat
35% 1×8
45% 1×8
55% 1×8
65% 1×1
73% 1×8
Super Squat 8-8-8
(leave room to increase weight next week)
Barbell Walking Lunge 8-8-8 (each leg)
(leave room to increase weight next week)
Leg Extension 3×12
(leave room to increase weight next week)
Hamstring Curl 3×12
(leave room to increase weight next week)
Standing Calf Raise 3×20
(leave room to increase weight next week)
“The rivalry is with ourself. I try to be better than is possible. I fight against myself, not against the other.”
~Luciano Pavarotti
