CROSSFIT
Back Squat
Every 2:00 for 10:00
5-4-3-2-1 Back Squat
(increase 20/10lbs each round)
For time:
30 Deadlift 185/125
60 Burpee Over the Bar
90 Wall Ball 20/14
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STRONGFIT
Week 1
2 rounds: (very light)
10 Hamstring Floss
10 Good Morning (bar)
10 Back Squat (bar)
Box Squat (parallel)
5(0) 5(L) 5(M) 5(MH) 5(H)
3 rounds:
No rest between exercises.
15 Leg Extension
12 Hamstring Curl
(alternate rounds with a partner)
For time:
21-15-9
Assault Bike (calories)
Russian Kettlebell Swing
Incline Sit-up
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COMPETITOR
2 rounds:
1:00 Ski
12 Renegade Row (total)
10 Archer Push-up
Jerk
80% 2×2
85% 1.2.1
Pause Bench Press (:01 pause at bottom)
75% 5×5
For time:
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Handstand Push-up
*200m Run before each round
With a partner for time:
750/600m Row (each)
500/400m Row (each)
250/200m Row (each)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×2
80% 3×2
Pause Power Clean (:02 BK)
70% 6×2
Push Press
70% 1×3
75% 1×3
80% 3×3
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POWERBUILDING
Cycle 1/Week 2
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 2×8
Split Squat
3×10(M)
(increase weight of final set weekly)
Leg Extension
3×15 (M)
Reverse Hyper
3×15 (M)
Standing Calf Raise
3×15 (M)
Incline Sit-up
3 sets (pick reps)
(increase reps weekly)
“Man arrives as a novice at each age of his life.”
~Nicolas Chamfort
