CROSSFIT
Bench Press
8(L) 6(M) 4(MH) 2(H)
5 rounds for total reps:
1:00 Hand Release Push-up
1:00 Weighted Sit-up (25lbs)
1:00 Calorie Row
1:00 Rest
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STRONGFIT
Week 2
2 rounds: (very light)
12 Single-Leg RDL
12 Goblet 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:
10 Walking Lunge Steps (each leg)
10 Back Extension
:30 Wall Sit
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COMPETITOR
2 rounds:
250/200m Ski
12 Banded External Rotation (each arm)
8 Half Kneeling DB Press (each arm)
Bench Press
90% 3×3
Every 1:00 for 10:00
Odd min: Strict Ring Dip
Even min: Strict Ring Pull-up
(unbroken. choose reps prior to start)
5 rounds for total reps:
1:00 Hand Release Push-up
1:00 Weighted Sit-up (25lbs)
1:00 Calorie Row
1:00 Rest
8 rounds with a partner for time: (8 each)
200m Run
(alternate rounds)
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WEIGHTLIFTING
Don’t exceed 70%
Every 1:00 for 10:00
2 Pause Jerk (:02 in dip)
Jerk
70% 3×3
Jerk Dip
95% 4×4
Power Clean from blocks (BK)
75% 4×4
Push Press
75% 4×4
Close Grip Bench Press
4×8 (M)
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POWERBUILDING
Cycle 2/Week 2
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 1×1
70% 1×1
80% 2×5
Leg Press
10(L) 10(M) 10(MH) 10(H)
Hamstring Curl
10(L) 10(M) 10(MH) 10(H)
Standing Calf Raise
10(L) 10(M) 10(MH) 10(H)
Incline Sit-up
3 sets (pick reps)
(increase reps weekly)
“Doing nothing for others is the undoing of ourselves.”
~Horace Mann
