CROSSFIT
For total reps
Every 1:00 for 10:00
Handstand Push-up
*start every minute wityh 20 double under.
(choose reps prior to start. unbroken)
AMRAP 13:00
13 Wall Ball Shot 20/14
9 Toes Through Rings
11 Thrusters 75/55
7 Parallette Pass Through
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STRONGFIT
Cycle 2/Week 2
Tempo Back Squat (:04 ecc)
6(L) 6(M) 6(MH) 6(H)
2 rounds:
8 Bulgarian Split Squat
8 Single Leg RDL
(alternate rounds with a partner)
30-20-10
Leg Extension
Leg Curl
(alternate rounds with a partner)
4 rounds:
80yd Sled Pull
:30 Weighted Plank Hold
(alternate rounds with a partner)
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COMPETITOR
3 rounds for quality:
8 Plate Ground to Overhead
6 Half Kneeling Grave Digger (each side)
4 Plate Circles (each way)
Push Press + Push Jerk + Split Jerk
65% 1+1+1
70% 2(1+1+1)
75% 3(1+1+1)
(% based on push press 1RM)
Bench Press
6(L) 5(M) 4(MH) 3(H)
Every 1:00 for 14:00
Odd min: Strict HSPU
Even Min: Strict Pull-up
(choose reps prior – unbroken sets)
For time:
60 Double Under
30 Pull-up
60 Double Under
20 Chest to Bar
60 Double Under
10 Bar Muscle-up
(rest 1:00)
30 Double Under
15 Pull-up
30 Double Under
10 Chest to Bar
30 Double Under
5 Bar Muscle-up
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WEIGHTLIFTING
Drill
Tall Jerk 3-3-3-3-3
(movement is the priority)
At a moderate load:
Pause Jerk (:03 in dip) 3-3-3-3-3
(movement is the priority)
Strict Press
50% 1×8
55% 1×8
60% 1×8
Close Grip Bench Press
50% 1×8
55% 1×8
60% 1×8
3 rounds:
15 Plate Raise
15 Triceps Extension
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POWERBUILDING
Cycle 2/Week 3
Back Squat
50% 1×15
60% 1×12
70% 1×10
Leg Press
4×12 (M)
2 rounds:
12 Leg Extension (M)
12 Steps Walking Lunge (0)
(alternate rounds with a partner)
2 rounds:
20 Hip Thrust (M)
20 Nautilus Ab (M)
(alternate rounds with a partner)
4 rounds:
80yd Backwards Sled Drag
(alternate rounds with a partner)
“The wise man doesn’t give the right answers, he poses the right questions.”
~Claude Levi-Strauss
