CROSSFIT
Dumbbell Bulgarian Split Squat
5(L) 5(M) 5(MH) 5(H)
*follow each set with 8 med ball hamstring curl
For time:
500/400m Row
400m Run
30 Thruster 75/55
-3:00 Rest-
30 Thruster
400m Run
500/400m Row
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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 Incline Prone I-Y-T’s (very light)
10 Single-Arm Arnold Press (each arm)
10 Scapular Pull-up (:01 pause in each position)
Jerk
5-4-3-2-1
For total time:
3 rounds –
14/11 Calorie Row
*Ring Muscle-up*
14 DB Shoulder to Overhead (2xDB) 50/35
*Choose 7, 5, or 3 reps for RMU
(rest 3:00)
3 rounds –
11/9 Calorie Row
*Ring Muscle-up*
11 DB Hang Snatch (2xDB) 50/35
*Choose 7, 5, or 3 reps for RMU
*Mobility*
2:00 Hamstring Mash (each leg)
1:00 Hamstring Stretch (each leg)
2:00 Lat Mash (each side)
1:00 Lat Stretch (each side)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
70% 2×3
80% 3×2
Push Press
75% 2×3
85% 3×2
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POWERBUILDING
Cycle 2/Week 2
Back Squat
35% 1×8
50% 1×8
55% 1×8
65% 1×1
70% 1×8
3 rounds:
No rest between exercises
8 Steps Walking Lunge (each leg)
5 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)
“The size of your success is measured by the strength of your desire; the size of your dream; and how you handle disappointment along the way.”
~Robert Kiyosaki
