CrossFit
For load:
Back Squat 8-8-8-8
(make consistent increases)
3 rounds for time:
500m Row
50 Double under
400m Run
40 Sit-up
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Competitor
No measure:
2k 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: 3 Weighted Pull-up
Even min: 3 Weighted Dip
(choose weight prior to start. unbroken)
AMRAP 18:00
6 Bar Muscle-up
12 Alt-Arm Dumbbell Snatch 50/35
6 Strict Handstand Push-up
12 Alt-Leg Step-up (24/20) 50/35 (single dumbbell)
6 Burpee Over the Dumbbell
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Weightlifting
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Power Clean
70% 2×3
80% 3×2
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×1
90% 1×3
Press in Slit 5-5-5-5-5
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Strength & Hypertrophy
Cycle 2/Week 3
Back Squat
35% 1×8
45% 1×8
55% 1×8
65% 1×1
75% 1×8
Super Squat 8-8-8
(peak week. go as heavy as possible on last set)
Barbell Walking Lunge 8-8-8 (each leg)
(peak week. go as heavy as possible on last set)
Leg Extension 3×12
Hamstring Curl 3×12
Standing Calf Raise 3×20
“Every generation revolts against its fathers and makes friends with its grandfathers.”
~Lewis Mumford
