CROSSFIT
For reps:
Every 1:00 for 10:00
Odd – Strict Pull-up
Even – Strict Dip
(choose reps prior to starting. unbroken)
“The Ki to my Heart”
5 rounds for total reps:
1:30 Calorie Row
1:00 Sit-up
:30 Double Under
(1:00 rest after each round)
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COMPETITOR
3 rounds for quality:
400/300m Assault Bike
10 Pistol Squat (alt. legs)
10 Burpee Pull-up
4 rounds at a moderate load:
2 Clean Pull + 1 Power Clean +
1 Hang Clean
(make small, consistent increases)
For time:
6-5-4-3-2-1
Deadlift 185/125
Bench Press 135/95
(alternate rounds with partner)
No measure:
20:00 of bike, run, row, or ski – easy pace
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
Power Clean
75% 2×3
80% 2×2
Push Press
70% 1×3
80% 1×3
90% 2×2
Ab Wheel
2 sets (choose reps)
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POWERBUILDING
Preparation
Leg Press
3×12 (M)
3 rounds:
No rest between exercises.
12 Leg Extension (M)
12 Machine Squat (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Hamstring Curl (M)
12 Steps Walking Lunge (0)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
:30 Plank Hold (M)
12 Back Extension (0)
(alternate rounds with a partner)
Single-Leg Standing Calf Raise
3×15 (0)
“The ability to simplify means to eliminate the unnecessary so that the necessary may speak.”
~Hans Hofmann
~Hans Hofmann
