CROSSFIT
Bulgarian Split Squat
8(L) 8(M) 8(MH) 8(H)
*follow each set with 8 med ball hamstring curl
For time:
35 Wall Ball 20/14
100 Double Under
50 DB Snatch 50/35
100 Double Under
35 Wall Ball
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STRONGFIT
Week 2
2 rounds: (very light)
10 TKE (each leg)
10 Reverse Lunge (each leg)
10 Glute Bridge
3 rounds:
No rest between exercises.
10 Back Squat
12 Russian Kettlebell Swing
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Leg Press
12 Hamstring Curl
(alternate rounds with a partner)
2 rounds for calories:
:10 Assault Bike Hard
:50 Rest
:20 Assault Bike Hard
:40 Rest
:30 Assault Bike Hard
:30 Rest
:40 Assault Bike Hard
:20 Rest
:50 Assault Bike Hard
:10 Rest
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COMPETITOR
For quality:
1000m Row/Ski/Run or (2000m Bike)
3-5 minutes of hip circle (band) warm-up
2-3 minutes of crossover symmetry
2-3 rounds for quality:
1:00 Ski (moderate pace)
10 Scapular Retractions (Ring Row position)
3 Rope Pull-ups
5 Walk Outs
5 Box Jumps (increasing height each set)
For time:
3 rounds –
2 Rope Climb
10 Burpee Box Jump Over 24/20
(rest 2:00)
2 rounds –
3 Rope Climb
15 Box Jump Over 30/24
(rest 2:00)
1 round –
6 Rope Climb
30 Box Jump Over 24/20
Barbell Lunge
10(L) 10(M) 10(MH) 10(H)
*10 Seated Good Morning
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WEIGHTLIFTING
BTN Jerk + Jerk
70% 2(1+1)
75% 1+1
80% 2(1+1)
Jerk
85% 2×1
90% 2×1
Floating Power Clean
70% 2×3
75% 2×3
Push Press
75% 1×3
80% 1×3
85% 2×3
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POWERBUILDING
Deload Week
Back Squat
35% 1×8
50% 1×8
55% 1×8
60% 1×8
2 rounds:
No rest between exercises
8 Steps Walking Lunge (each leg)
5 Nordic Curl or Glute-Ham Raise
(alternate rounds with a partner)
2 rounds:
No rest between exercises
12 Leg Extension
15 Leg Press
(alternate rounds with a partner)
Russian Twist
2×15 (M)
“Time changes everything except something within us which is always surprised by change.”
~Thomas Hardy
