CROSSFIT
Front Squat + Back Squat
3+3(L), 3+3(M), 3+3(MH), 3+3(H)
For time:
30 Deadlift 135/95
1500/1200m Assault Bike
20 Power Clean 135/95
1000/800m Assault Bike
10 Shoulder to Overhead 135/95
500/400m Assault Bike
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STRONGFIT
2 rounds: (very light)
8 Step Down
8 Single Leg RDL
8 Cossack Squat
Machine Squat
10(L) 8(M) 6(H) 15(MH)
Bulgarian Split Squat
10(L) 8(M) 6(H) 15(MH)
Hamstring Curl
10(L) 8(M) 6(H) 15(MH)
Standing Calf Raise
3×20
Nautilus Ab
3×20
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COMPETITOR
Bench Press + Strict Pull-up
62.5% 6+8
72.5% 4+6
82.5% 2+4
67.5% 6+8
77.5% 4+6
87.5% 2+4
*WOD Specific Warm-up*
2-3 rounds:
10 Calorie Row
5 Scapular HSPU
10 Kip Swing
5 Shuttle Run
10 Scapular Pull-up
3 rounds for time:
21 Calorie Row
3/2 Peg Board
(1:00 rest)
21 Calorie Ski
7 Parallette Handstand Push-up
(1:00 rest)
21 Calorie Assault Bike
14 Toes to Bar
(5:00 Rest)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Power Clean
75% 3×3
Push Press
70% 2×3
80% 2×3
85% 2×2
Close Grip Bench Press
50% 1×3
60% 1×3
70% 1×1
80% 1×1
90% 1×3
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
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POWERBUILDING
Deload
Back Squat
35% 1×5
50% 1×5
60% 3×5
1/4 Squat
3×5 (M)
Machine Squat
2×8 (M)
Hamstring Curl
3×8 (M)
Nautilus Ab
2×20 (M)
“It’s not what you look at that matters, it’s what you see.”
~Henry David Thoreau
