CROSSFIT
Bench Press
4(L) 4(M) 4(MH) 4(H)
AMRAP 10:00
2 Wall Walk
8 Pull-up
32 Double Under
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STRONGFIT
2 rounds: (very light)
12 Single-Leg RDL
12 Goblt Squat
12 Russian Kettlebell Swing
Box Squat (parallel)
5(L) 5(M) 5(MH) 5(H)
(full stop on the box)
Leg Press
15(L) 12(M) 10(MH) 8(H)
Hamstring Curl
15(L) 12(M) 10(MH) 8(H)
Standing Calf Raise
3×15(M)
2 rounds:
12 Walking Lunge Steps (each leg)
12 Back Extension
:30 Wall Sit
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COMPETITOR
2 rounds:
250/200m Ski Erg
12 Banded External Rotation (each arm)
8 Half Kneeling DB Press (each arm)
Bench Press
85% 5×3
Every 1:00 for 16:00
Odd min: Strict Handstand Push-up
Even min: Strict Pull-up
(unbroken. choose reps prior to start)
AMRAP 12:00
4 Wall Walk
8 Pull-up
32 Double Under
With a partner for time:
2000m Ski Erg
(partner 2 holds plank while partner 1 ski erg)
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WEIGHTLIFTING
Don’t exceed 70%
Every 1:00 for 10:00
2 Pause Jerk (:02 in dip)
Jerk Dip
90% 4×4
Power Clean from blocks (BK)
70% 4×4
Push Press
70% 4×4
Close Grip Bench Press
4×8 (M)
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POWERBUILDING
Cycle 2/Week 1
Back Squat
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 2×5
Leg Press
12(L) 12(M) 12(MH) 12(H)
Hamstring Curl
12(L) 12(M) 12(MH) 12(H)
Standing Calf Raise
15(L) 15(M) 15(MH) 15(H)
Incline Sit-up
3 sets (pick reps)
(increase reps weekly)
“The winds and the waves are always on the side of the ablest navigators.”
~Edward Gibbon
