CROSSFIT
“Holleyman”
30 rounds for time:
5 Wall Ball 20/14
3 Handstand Push-up
1 Power Clean 225/135
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STRONGFIT
Cycle 5/Week 1
Box Squat (parallel)
12(L) 10(M) 8(MH) 6(H)
3 rounds:
No rest between exercises.
12 Hamstring Curl
8 Steps Walking Lunge (each leg)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Leg Extension
12 Leg Press
(alternate rounds with a partner)
AMRAP 9:00
7 Calorie Assault Bike
14 Sit-up
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COMPETITOR
3 rounds for quality:
10 Straight-Arm Banded Lat Pulldown
15 DB Curl & Press
10 KB Side Bend (each side)
15 Banded Clamshell
Clean
Every 1:00 for 9:00
80% 3×1
82.5% 3×1
85% 3×1
87.5% 3×1
(If no misses and movement feels good)
90% 1×1 (not on the minute)
92.5% 1×1 (not on the minute)
Clean Deadlift (:03 concentric/:03 eccentric)
95% 3×5
Rack Jerk + Pause Split Jerk (:02 in dip/:02 in split)
60% 4(1+1)
Jerk
Every 1:00 for 9:00
80% 3×1
82.5% 3×1
85% 3×1
87.5% 3×1
(If no misses and movement feels good)
90% 1×1 (not on the minute)
92.5% 1×1 (not on the minute)
6 rounds for time:
500/400m Assault Bike
12 Handstand Push-up
40 Double Under
3 DBall Over the Shoulder 150/100
(2:00 Rest between rounds)
WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 3×1
Power Clean
75% 4×3
Push Press
70% 1×3
75% 1×3
80% 1×1
85% 1×1
90% 2×2
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
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POWERBUILDING
Cycle 1/Week 1
Leg Press
12(L) 12(M) 12(MH) 12(H)
Walking Lunge (steps each leg)
8(L) 8(M) 8(MH) 8(H)
Tempo Hamstring Curl (:04 ecc)
12(L) 10(M) 8(H)
Tempo Leg Extension (:04 ecc)
12(L) 10(M) 8(H)
Standing Calf Raise
3 sets (pick reps)
Tempo Incline Sit-up (:04 ecc)
8(L)8(M) 8(H)
“Anyone who keeps the ability to see beauty never grows old.”
~Franz Kafka
