CROSSFIT
Incline Bench Press
8(L) 8(M) 8(MH) 8(H)
AMRAP 12:00
3 Ring Dip
6 Pull-up
9 Kettlebell Swing 53/35
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STRONGFIT
Cycle 3/Week 1
Back Squat
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Leg Extension
8 Machine Squat
(alternate rounds with a partner)
Standing Calf Raise
3 sets (pick reps)
For time:
30-20-10
Calories Assault Bike
Steps Walking Lunge
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COMPETITOR
12-9-6 for quality:
Alternating Arm DB Z Press (each side)
Alternating Arm DB Gorilla Row (each side)
*start each set with 200m Run
Jerk Dip + Push Jerk + Split Jerk
60% 1+1+1
65% 1+1+1
70% 1+1+1
75% 1+1+1
80% 1+1+1
Bench Press
3(L) 3(M) 3(MH) 3(H)
For total reps:
Every 1:00 for 12:00
Odd – Strict Deficit Handstand Push-up 4/2″
Even – Strict Chest to Bar Pull-up
(choose reps prior – unbroken sets)
4 rounds for total reps:
AMRAP 2:00
20 DB Front Rack Step-up (2xDB) 35/20 24/20″
Max Bar Muscle-up (in remaining time)
(1:00 rest between rounds)
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WEIGHTLIFTING
Drill
Tall Jerk 3-3-3-3-3
(movement is the priority)
Pause Jerk (:03 in dip)
70% 2×3
75% 3×2
Strict Press
50% 1×8
55% 1×8
60% 1×1
70% 1×8
Close Grip Bench Press
50% 1×8
55% 1×8
60% 1×1
70% 1×8
3 rounds:
15 Plate Raise
15 Triceps Extension
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POWERBUILDING
Cycle 3/Week 1
Tempo Back Squat (:04 ecc)
35% 1×6
45% 1×6
50% 1×6
55% 1×6
Barbell Split Squat
3×8 (M)
Tempo Hamstring Curl (:04 ecc)
8(L) 8(M) 8(H)
Tempo Leg Extension (:04 ecc)
8(L) 8(M) 8(H)
Standing Calf Raise
2 sets (pick reps)
2 rounds:
No rest between exercises.
Incline Sit-up (pick reps)
15 Back Extension
(alternate rounds with a partner)
“I believe that if one always looked at the skies, one would end up with wings.”
~Gustave Flaubert
