CROSSFIT
For reps:
Every 1:00 for 10:00
Odd – Strict Pull-up
Even – Strict Dip
(choose reps prior to starting. unbroken)
AMRAP 20:00
20 Wall Ball 20/14
15 Hand Release Push-up
10 Toe to Bar
10-20-30-40-etc… Double Under
*10 DU the first round, 20 the second,
30 the third, etc…
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COMPETITOR
3 rounds for quality:
12 Rotating DB Bench Press
10 Pec Fly
5 Tempo HSPU (:03 eccentric)
Jerk
55% 2×3
60% 2×3
65% 2×3
Power Clean
55% 2×3
60% 2×3
65% 2×3
Clean Pull
90% 3×4
5 rounds for quality:
30yd Sled Pull 90/45
30yd Sled Backwards Drag 90/45
60yd Farmer Carry 70/53
(rest as needed between rounds)
*each round unbroken
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
95% 1×1
Power Clean
75% 2×3
80% 2×2
Push Press
70% 1×3
80% 1×3
85% 1×3
Ab Wheel
2 sets (choose reps)
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POWERBUILDING
Cycle 1/Week 1
2 rounds:
8 Single-Leg RDL (M)
8 Bulgarian Split Squat (M)
Pause Squat
40% 1×3
45% 1×3
50% 1×3
55% 1×3
Good morning
2×8 (M)
Machine Squat
8(L) 8(M) 8(H)
Hamstring Curl
15(L) 12(M) 10(MH)
Weighted Plank Hold
3x:30 (M)
“Get action. Seize the moment. Man was never intended to become an oyster.”
~Theodore Roosevelt
