CROSSFIT
8 rounds for load:
40yd Sled Push
(3 person relay)
For time:
500/400m Row
30 Burpee to a 45lb Plate
1000/800m Row
30 Burpee to a 45lb Plate
500/400m Row
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STRONGFIT
Week 1
2 rounds: (very light)
8 Step Down
8 Single Leg RDL
8 Cossack Squat
Machine Squat
12(L) 10(M) 8(MH) 6(H)
Hip Thust
15(L) 12(M) 10(MH) 8(H)
40-30-20
Meters Walking Lunge
Russian Kettlebell Swing
Bicycle Crunch
Standing Calf Raise
3×15 (M)
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COMPETITOR
Jerk
70% 1×5
75% 1×3
80% 1×3
85% 2×2
3/4 Bench Press (:03 eccentric)
6-6-6-6
4 sets:
12 DB Pec Fly
15 Triceps Extension
AMRAP 8:00
1-2-3-4-5-6-etc…
Handstand Push-up
10-20-30-40-50-60-etc…
Double Under
(rest 4:00)
For time:
(wherever you ended in the AMRAP, do your reps
In reverse, for time)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
70% 2×3
80% 2×2
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 2×2
Overhead Triceps Extension
12(L) 10(M) 8(MH) 6(H)
Lateral Raise
4×12 (M)
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POWERBUILDING
Cycle 1/Week 4
Back Squat
6 sets of 5 80%
Reverse Hyper
12(L) 12(M) 12(MH) 12(H)
Nautilus Ab
12(L) 12(M) 12(MH) 12(H)
