CROSSFIT
For load:
Every 1:00 for 10:00
Odd – 3 Weighted Pull-up
Even – 3 Weighted Dip
(increasing load each round)
AMRAP 20:00
500m Row
20 Toe to Bar
50 Double Under
20 Hand Release Push-up
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COMPETITOR
3 rounds for quality:
12 DB Pec Fly
6 DB Bench Press
12 Tricep Push-down
Jerk Dip + Jerk
75% 5(1+1)
Power Clean
70% 1×3
75% 1×2
80% 1.2.1
Bench Press
3-3-3-3-3
For time:
2000m Assault Bike
150′ DB Walking Lunge 50/35
30 Handstand Push-up
1500m Assault Bike
100′ DB Front Rack Lunge 50/35
20 Deficit Handstand Push-up 4/2″
1000m Assault Bike
50′ DB OH Walking Lunge 50/35
10 Strict Deficit Handstand Push-up
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WEIGHTLIFTING
Deload
At a moderate load:
Push Press 3-3-3
Close Grip Bench Press
8(L) 2×8 (M)
Bradford Press
2×8 (M)
Dip
2×8 (0)
2 rounds:
12 Plate Circles (both directions) (M)
12 Plate Side to Side (M)
(alternate rounds with a partner)
Triceps Pushdown
2×12 (M)
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POWERBUILDING
Cycle 1/Week 4 (Deload)
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
Pin Squat
3(L) 3(M)
Good Morning
2×8 (L)
40yd Walking Lunge (0)
1:00 Plank Hold (0)
“Many a genius has been slow of growth. Oaks that flourish for a thousand years do not spring up into beauty like a reed.”
~George Henry Lewes
~George Henry Lewes
