CROSSFIT
Front Squat
5(L) 5(M) 3(MH) 3(H)
For time:
50 Wall Ball 20/14
50/40 Calorie Assault Bike
50 Wall Ball
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STRONGFIT
Cycle 4/Week 1
Machine Squat
8(L) 8(M) 8(MH) 8(H)
3 rounds:
12 Hamstring Curl
12 Steps Walking Lunge (each leg)
(alternate rounds with a partner)
3 rounds:
15 Russian Kettlebell Swing (M)
10 Goblet Squat (M)
:30 Plank Hold
Standing Calf Raise
3 sets (pick reps. increase weekly)
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COMPETITOR
3 rounds for quality:
14 Lateral Ball Slam
12 Med Ball Russian Twist
10 Single-Arm Med Ball Push-up (alt. arms)
Snatch Pull + High Hang Power Snatch
70% 2(1+2)
75% 2(1+1)
Snatch Balance
85% 2×2
90% 2×1
Clean Pull + High Hang Power Clean + Power Clean
70% 2(1+2+1)
75% 2(1+1+1)
Strict Press
1-1-1-1-1
For time:
7×50′ Shuttle Run (25′ down and back = 1)
7 Rope Climb
21 Handstand Push-up
5×50′ Shuttle Run
5 Rope Climb
15 Handstand Push-up
3×50′ Shuttle Run
3 Rope Climb
9 Handstand Push-up
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WEIGHTLIFTING
Openers on Saturday
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
70% 4×2
Push Press
70% 1×3
75% 1×3
80% 1×3
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POWERBUILDING
Cycle 2/Week 1
Back Squat
8(L) 8(M) 8(MH) 8(H)
(increase weight of last set, each week)
Machine Squat
2×10 (M) (same weight for entire cycle)
Hamstring Curl
3×12 (M)
Standing Calf Raise
3 sets (pick reps)
2x 1:00 Plank Hold
“All wish to possess knowledge, but few, comparatively speaking, are willing to pay the price.”
~Juvenal
