CROSSFIT
Back Squat
3(L) 3(M) 3(MH) 3(H)
*10 Banded Good Mornings after each set
“Erik Came to Play”
AMRAP 10:00
1-2-3-4-5-6-etc…
Power Clean 95/65
Thruster 95/65
*5 Burpee Over the Bar after each round
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STRONGFIT
Week 2
2 rounds: (very light)
10 TKE (each leg)
10 Reverse Lunge (each leg)
10 Glute Bridge
Complete with as little rest as possible:
50 Back Squat
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Russian Kettlebell Swing
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Leg Press
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Russian Kettlebell Swing
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Calf Raise
(use a weight that you can do 12-15 reps with)
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COMPETITOR
2 rounds for quality:
200m Ski
10 Alternating Arm DB Press
10 Archer Push-ups
10 Ring Row
5 rounds for time:
5 Shuttle Run (2×25′ = 1)
25′ HS Walk
5 Shuttle Run
25′ HS Walk
5 Shuttle Run
(1:1 work:rest)
Bench Press
3-3-3-3-3
*3 Weighted Pull-ups after each set
Barbell Bent Row (Supinated Grip)
4×10 (MH)
For quality:
800m Row (fast)
400m Row (easy)
(3:00 rest)
600m Row (fast)
300m Row (easy)
(2:00 rest)
400m Row (fast)
200m Row (easy)
(1:00 rest)
200m Row (fast)
100m Row easy)
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WEIGHTLIFTING
Drill
Tall Jerk
4×3 (bar)
Pause Jerk (:02 in split)
70% 4×3
Floating Power Clean
70% 4×3
Push Press
75% 4×4
Close Grip Bench Press
60% 3×8
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POWERBUILDING
Cycle 2/Week 2
Back Squat
35% 1×8
50% 1×5
55% 1×3
60% 1×1
70% 1×1
82.5% 1×5
1/4 Squat
2(M) 2(MH) 2(H)
Machine Squat
8(M) 8(H)
2 rounds:
20 Reverse Hyper
:30 Wt Plank Hold
“I have called this principle, by which each slight variation, if useful, is preserved, by the term of Natural Selection.”
~Charles Darwin
