CROSSFIT
“Annie”
For time:
50-40-30-20-10
Double Under
Sit-up
3 rounds no measure:
10 V-up
30 Bicycle Crunch
Max Plank Hold
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STRONGFIT
Week 1
8 rounds:
:10 Bike
:20 Rest
“Rest Pause Sets”
Leg Press
“Rest Pause Sets”
Hamstring Curl
“Rest Pause Sets”
Leg Extension
2 rounds:
:30 Split Squat Hold (each leg)
1:00 Plank Hold
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COMPETITOR
Bench Press + Strict Weighted Pull-up
2 Waves:
Build to Heavy 7 + 7
Build to Heavy 5+5
Build to Heavy 3+3
*WOD Specific Warm-up*
2-3 rounds:
10 Calorie Row
10 Scapular HSPU
10 Scapular Pull-up
10 Kip Swing
For total time:
8 rounds for time –
2/1 Pegboard Ascent
6 Wall Walk
10 KB Swing 53/35
(1:1 Rest:Work)
(rest 5:00)
3 rounds for time –
30 Calorie Ski
20 GHD Sit-up
10 Deficit Strict HSPU 6/4
*WOD 2*
3 rounds for time:
800m Run
25 Toes to Bar
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 5×1
Power Clean
70% 2×3
80% 2×2
Push Press
80% 2×3
85% 2×2
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POWERBUILDING
Cycle 2/Week 3
Back Squat
35% 1×8
50% 1×5
60% 1×3
65% 1×1
70% 1×1
75% 1×5
1/4 Squat
5(M) 5(MH) 5(H)
Machine Squat
8(M) 8(M)
Hamstring Curl
8(L) 8(M) 8(MH) 8(H)
Nautilus Ab
3×20 (M)
“Space is to place as eternity is to time.”
~Joseph Joubert
