CROSSFIT
For load:
Back Squat 5-5-5-5-5
(make consistent increases)
For time:
10-9-8-7-6-5-4-3-2-1
Kettlebell Swing 53/35
Gobblet Squat 53/35
Burpee Over the Kettlebell
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COMPETITOR
5 rounds no measure:
3 Beat Swing Kip (rings)
2 Hips to Ring
1 Muscle-up (no dip)
“Amanda”For time:
9-7-5
Ring Muscle-up
Squat Snatch 135/95
3 rounds for load:
8 Pullover
12 DB Seal Row
8 Pullover
(alternate rounds with partner)
3 rounds for load:
8 Dumbbell Fly
12 Dumbbell Bench Press
8 Dumbbell Fly
(alternate rounds with partner)
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WEIGHTLIFTING
Pause Jerk (:02 in dip)
75% 4×3
Pause Power Clean (:02 in catch)
75% 4×3
Push Press (from back)
75% 4×4
Triceps Extension 15-12-10-8
Dumbbell Lateral Raise 15-12-10-8
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POWERBUILDING
Cycle 1/Week 1
Back Squat
35% 1×10
45% 1×10
55% 1×10
60% 1×10
Hip Thrust
2×20 (M)
2 rounds:
20 Leg Extesnion (M)
20 Leg Curl (M)
40yd Walking Lunge (0)
Weighted Sit-up
3×15 (M)
“‘Movement is life;’ and it is well to be able to forget the past, and kill the present by continual change.”
~Jules Verne
