CROSSFIT
At a moderate load:
Bench Press 12-10-8-6
For time:
400m Run
12 Single-Arm Devil Press 50/35
50 Double Under
800m Run
24 Single-Arm Devil Press
50 Double Under
1200m Run
36 Single-Arm Devil Press
50 Double Under
*alternate arms on devil press
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COMPETITOR
4 rounds for quality:
7 Strict Dip (:02 eccentric)
4 Pistol Squat (:02 eccentric)
200m Run
AMRAP 3:00
Deficit HSPU 6/4″
For load:
Hang Power Snatch 6-4-2
*go for heavy load on each set
For time:
500m Row
10 Bench Press 155/105
1000m Row
20 Bench Press 155/105
1500m Row
30 Bench Press 155/105
For time:
50-40-30-20-10
Double Under
Sit-up
Handstand Walk (in feet)
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WEIGHTLIFTING
At a moderate load:
Push Press 4×4
(focus on smooth and fast. not load)
At a moderate load:
Power Clean 3-3-3-3
(make consistent increases)
At a moderate load:
Pause Strict Press (:02 at top) 4×4
(focus on control. not load)
At a moderate load:
Bulldog 8-8-8
(focus on smooth and fast. not load)
Side Plank Hold
2x :30 (both sides)
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POWERBUILDING
Cycle 3/Week 1 (peaking)
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×1
87.5% 1×3
Walk Out
115% 1×1
Walking Lunge
6(L) 6(M) 6(MH)
2 rounds:
No rest between exercises.
20 Reverse Hyper (H)
20 Nautilus Ab (H)
“Of all human inventions the organization, a machine constructed of people performing interdependent functions, is the most powerful.”
~Robert Shea
