CROSSFIT
Back Squat
8(L) 8(M) 2×8(H)
8 rounds for total reps:
:20 Toes to Bar
:10 Rest
:20 Wall Ball 20/14
:10 Rest
:20 Calorie Assault Bike
:10 Rest
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STRONGFIT
Week 1
2 rounds: (very light)
12 Good Morning
6 Slow Mountain Climber
12 Back Squat
Box Squat (parallel)
4×4 (M) (increase weight weekly)
(full stop on the box)
Machine Squat
10(L) 10(M) 10(H)
Dumbbell RDL
3×10 (M)
3 rounds:
9 Walking Lunge Steps (each leg)
15 Russian Kettlebell Swing
21 Sit-up
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COMPETITOR
2 rounds:
250/200m Ski
12 Banded External Rotation (each arm)
8 Half Kneeling DB Press (each arm)
3-Position Snatch (Hips, Above Knee, Floor)
55% 1+1+1
60% 2(1+1+1)
65% 3(1+1+1)
Back Squat
50% 1×12
60% 1×10
70% 1×8
80% AMRAP
8 rounds for total reps:
:20 Toes to Bar
:10 Rest
:20 Wall Ball 20/14
:10 Rest
:20 Calorie Assault Bike
:10 Rest
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WEIGHTLIFTING
Jerk
70% 1×3
75% 2×2
80% 5×1
Jerk Dip
90% 2×3
100% 3×2
Power Clean from blocks (BK)
75% 2×3
80% 3×2
Push Press
75% 1×3
80% 1×3
85% 3×2
Close Grip Bench Press
4×6 (MH)
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POWERBUILDING
Cycle 2/Week 4 (deload)
Back Squat
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 2×5
Machine Squat
3×8(M)
Hamstring Curl
3×12(M)
Standing Calf Raise
3×15(M)
Weighted Sit-up
50(M)
“The good life is one inspired by love and guided by knowledge.”
~Bertrand Russell
