CROSSFIT
Front Squat
15(L) 12(M) 10(MH) 8(H)
*10 Banded Side Steps (each way) after each set
5 rounds for total reps:
AMRAP 2:00
15 Wall Ball 20/14
Max Single-Arm DB Snatch 50/35 (in remaining time)
(1:00 rest between rounds)
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STRONGFIT
Week 1
2 rounds: (very light)
10 Hamstring Floss
10 Cossack Squat
10 Bird Dog (alternating)
Back Squat
8(L) 8(M) 8(MH) 8(H)
Romanian Deadlift
8(L) 8(M) 8(MH) 8(H)
AMRAP 12:00
20 Russian Kettlebell Swing
20 Steps Walking Lunge
:20 Plank Hold
:20 Wall Sit
2 rounds:
20 Calf Raise
20 Tibia Raise
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COMPETITOR
2 rounds for quality:
200m Ski
10 KB Z-Press
10 Banded Straight Arm Pulldown
10 Banded Push-up
2 rounds for quality:
1:00 Row (moderate pace)
10 Lateral Box Step-up (each leg)
10 Reverse Lunges (each leg)
4 rounds for load:
10 Barbell Lunges (total)
10 Good Morning
3 rounds for time:
10 Toes to Bar
10 Burpee Box Jump Over 24/20
10 Toes to Bar
10 Burpee Box Jump Over
10 Toes to Bar
(1:1 rest)
Row (on a running clock):
3 rounds –
1:30 Row (easy pace)
:30 Row (fast pace)
3 rounds –
200m Row (easy pace)
100m Row (SPRINT pace)
(1:00 rest after each of these rounds)
500m Row (easy pace)
1500m Row (at 2k pace)
For quality:
5-10 minutes of easy cardio
5-10 minutes of myofascial release
5-10 minutes of stretching
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WEIGHTLIFTING
Drill
Tall Jerk
4×3 (bar)
Pause Jerk (:02 in split)
70% 1×3
75% 2×2
80% 3×1
Floating Power Clean
70% 2×3
75% 2×3
Push Press
70% 2×4
80% 2×4
Close Grip Bench Press
60% 1×8
65% 1×8
70% 1×8
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POWERBUILDING
Testing on Thursday or Friday
Rest
“Initiative is doing the right thing without being told.”
~Victor Hugo
