CROSSFIT
Power Clean
5×4 (constant load)
(rest 1:00)
4 rounds for total calories:
AMRAP 3:00
40-30-20-10 KB Swings 53/35
Max Row in remaining time
(rest 1:00 between AMRAP’s)
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STRONGFIT
Week 1
2 rounds: (very light)
10 Hamstring Floss
10 Pause Squat (:03 in bottom)
10 Steps Walking Lunge
Split Squat
10(L) 8(M) 6(H) 12(MH)
Hamstring Curl
10(L) 8(M) 6(H) 12(MH)
Leg Press
6(H) 12(MH) 25(M)
Calf Raise
3×20 (M)
3 rounds:
Back Extension (pick reps)
:30 Plank Hold
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COMPETITOR
5 rounds each for time: (rounds start every 5:00)
30/24 Calorie Assault Bike
30/24 Calorie Row
*try to maintain same pace for all 5 rounds
Push Press + Jerk
60% 1+1
65% 1+1
70% 1+1
75% 1+1
80% 1+1
*% based on Push Press 1RM
5 rounds for quality: (move at a moderate pace)
8 Bench Press 155/105
7 Shuttle Runs (2×25′ = 1)
6 Burpee Box Jump Overs 24/20
5 Shuttle Runs
4 Wall Walks
3 Shuttle Runs
(1:00 rest after each round)
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WEIGHTLIFTING
At a moderate load:
Jerk in Split 4×4
Push Press
70% 4×4
Power Clean
60% 4×4
Close Grip Bench Press
35% 1×8
50% 1×5
55% 1×3
60% 3×8
EZ Bar Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
3 rounds:
12-15 Lateral Raise
12-15 Triceps Pushdown
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POWERBUILDING
Cycle 3/Week 1
Back Squat
80-85% 5×1
65-70% 5×5
(if all reps are good increase weight next week)
Hamstring Curl
8(L) 8(M) 8(H)
Walking Lunge
8(L) 8(M) 8(H)
2 rounds:
20 Reverse Hyper
20 Nautilus Ab
“The wise musicians are those who play what they can master.”
~Duke Ellington
