CROSSFIT
Split Squat
10(L) 8(M) 6(H)
AMRAP 15:00
3 Burpee
6 Box Jump 24/20
9 Kettlebell Swing 53/35
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STRONGFIT
Cycle 4/Week 1
Back Squat
5(L) 5(M) 5(MH) 5(H)
Split Squat
8(L) 8(M) 8(H)
Hamstring Curl
12(L) 12(M) 12(H)
Standing Calf Raise
2 sets (pick reps)
“Tabata”
8 rounds:
:20 Assault Bike for Calories
:10 Rest
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COMPETITOR
3 rounds for quality:
200m Row
20 DB Cross Body Hammer Curl (total) (M)
15 Hip Thrust (M)
10 Single-Arm/Single-Leg V-up
For time:
2 rounds –
800m Run
35 Toes to Bar
(after both rounds, rest until 16:00)
2 rounds –
800m Run
35 GHD Sit-up
3-Position Muscle Clean (AK, BK, Floor)
1+1+1(L), 1+1+1(M), 1+1+1(MH)
Clean Pull + Power Clean + Clean + Jerk
Build to Heavy 1+1+1+1
For load:
Bench Press 4-4-4-4-4
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Power Clean
70% 4×2
Push Press
70% 1×3
75% 1×3
80% 1×3
Close Grip bench Press
80% 2×5
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POWERBUILDING
Cycle 1/Week 1
Leg Press
3×15 (M)
Hack Squat
3×12 (M)
Super Squat
3×10 (M)
Hamstring Curl
2×15 (M)
Standing Calf Raise
2 sets (pick reps)
“Thought is the wind, knowledge the sail, and mankind the vessel.”
~Augustus Hare
