CrossFit
For load:
Overhead Squat 5-5-3-3-3
(make consistent increases)
3 rounds for time. (with a partner)
200m Farmer Walk 53/35 (together)
30 Over the Box Jump 24/20 (share anyhow)
50 Russian Kettlebell Swing 70/44 (share anyhow)
200m Run (together)
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Competitor
No measure:
1k 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: 5 Weighted Pull-up
Even min: 5 Weighted Dip
(choose weight prior to start. unbroken)
AMRAP 20:00
20/15 Calorie Assault Bike
7 Single-Arm Dumbbell Shoulder to Overhead (each arm) 50/35
7 Bar Muscle-up
200m Run
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Weightlifting
Jerk
70% 1×3
75% 2×2
80% 3×1
Power Clean
70% 1×3
75% 2×2
80% 3×1
Push Press
70% 1×3
75% 1×3
80% 2×3
Press in Slit 8-8-8
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Strength & Hypertrophy
Cycle 2/Week 1
Back Squat
35% 1×8
45% 1×8
55% 1×8
65% 1×1
70% 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)
Sissy Squat
2x Max Reps
“There are things I can’t force. I must adjust. There are times when the greatest change needed is a change of my viewpoint.”
~Denis Diderot
