CROSSFIT
“Pull-up Pyramid”
1-3-1-5-1-3-1
Pull-up
Chin-up
(alternate each set with partner)
For total time:
3 rounds:
10 Toes to Bar
30 Double Under
(rest 3:00)
3 rounds:
10 Deadlift 225/155
30 Double Under
2 rounds for total time:
Max Plank Hold
(alternate rounds with a partner)
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COMPETITOR
For total reps: (moderate)
Every 1:00 for 10:00
Even: Strict C2B Pull-up
Odd: Strict Ring Dip
(choose reps prior to start. unbroken)
For time:
3 rounds:
7 Bar Muscle-up
35 Double Under
(rest 3:00)
3 rounds:
7 Deadlift 275/185
35 Double Under
2 rounds with a partner:
1500m Assault Bike
(alternate rounds)
*partner holds Plank
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
70% 2×2
75% 2×2
80% 2×2
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
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POWERBUILDING
Cycle 2/Week 1
Power Clean
3(L) 3(M) 3×3 (MH)
Back Squat
35% 1×8
45% 1×8
55% 1×8
60% 1×1
65% 1×8
Tempo Bulgarian Split Squat (:04 ecc)
2×8 (M)
Eccentric Nordic Curl (:04 ecc)
3×4 (0)
2 rounds:
15 Leg Extension (M)
15 Leg Press (M)
Single-Leg Standing Calf Raise
3×20 (0)
Russian Twist
2×20 (M)
“Every calling is great when greatly pursued.”
~Oliver Wendell Holmes, Jr.
