CROSSFIT
Dumbbell Bulgarian Split Squat
8(L) 6(M) 4(H) 12(H)
*follow each set with 8 med ball hamstring curl
AMRAP 20:00
30 Sit-up
20 KB Swing 53/35
10 KB Goblet Squat 53/35
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STRONGFIT
Week 1
2 rounds: (very light)
8 Step Down
8 Single Leg RDL
8 Cossack Squat
Back Squat
8(L) 6(M) 4(H) 12(MH)
Russian Kettlebell Swing
8×8 (constant load)
(rest :20 between sets)
For total distance:
AMRAP 2:00 Walking Luunge
4 rounds:
:30 Wall Sit
:30 Plank Hold
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COMPETITOR
2-3 rounds for quality:
1:00 Run/Ski/Row/or Bike
10 Banded External Rotation (each arm)
5 Dive Bomb Push-ups
10 Slow Motion Mountain Climbers (total)
5 Scapular Handstand Push-ups
10 Ring Row
AMRAP 30:00 (at EASY pace)
200m Run
10 Inch Worm
10 Slow Motion Mountain Climbers
10 Cossack Squats (alternating legs)
1:00 Couch Stretch (each leg)
200m Ski
10 Scorpions
10 Press-ups
10 Samson Lunges
1:00 Pigeon Pose (each leg)
200m Row
10 Scapular Pull-ups
10 Cat-Cows
10 Bird Dog Knees to Elbows (alternating)
1:00 Banded Lat Stretch (each arm)
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WEIGHTLIFTING
MEET WEEK!
Rest or:
Power Snatch
70% 4×2
Power Clean & Push Press
70% 4×2
Snatch Pull
90% 3×3
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POWERBUILDING
Cycle 2/Week 3
Back Squat
35% 1×8
50% 1×8
55% 1×8
65% 1×1
75% 1×8
3 rounds:
No rest between exercises
8 Steps Walking Lunge (each leg)
8 Nordic Curl or Glute-Ham Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises
12 Leg Extension
12 Leg Press
(alternate rounds with a partner)
Russian Twist
3×15 (M)
“Iron rusts from disuse; water loses its purity from stagnation… even so does inaction sap the vigor of the mind.”
~Leonardo da Vinci
