CROSSFIT
Barbell Lunge (each leg)
6(L) 6(M) 2×6(MH)
3 rounds for time:
15 Toes to Bar
15 Box Jump Over 24/20
15 Front Squat 135/95
(2:00 rest between rounds)
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STRONGFIT
Cycle 6/Week 1
“Juarez Valley 8”
8-1-7-2-6-3-5-4 (constant load)
Back Squat
2 rounds:
No rest between exercises.
8 Tempo Leg Extension (:04 ecc)
15 Leg Press
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
8 Tempo Leg Curl (:04 ecc)
15 Hip Thrust
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
12 Back Extension
12 Incline Sit-up
(alternate rounds with a partner)
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COMPETITOR
3 rounds for quality:
10 Calorie Row
20 Mountain Climber
:30 Handstand Hold
Muscle Snatch + Drop Snatch
2(3+3) (M)
3(2+2) (MH)
Snatch Pull + Hang Snatch + Snatch
60% 2+1+1
65% 2+1+1
70% 1+1+1
75% 1+1+1
80% 1+1+1
Snatch Pull
90% 3×5
3 rounds for total time:
50 Double Under
15 GHD Sit-up
10 Burpee Chest to Bar Pull-up
15 GHD Sit-up
50 Double Under
(1:1 rest)
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WEIGHTLIFTING
Slow Dip Jerk (:05 Dip)
60% 1×2
65% 1×2
70% 1×1
75% 1×1
80% 2×1
Power Clean
70% 2×3
75% 2×3
Push Press
70% 2×3
75% 2×3
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Triceps Extension
3×12 (M)
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POWERBUILDING
Cycle 3/Week 1
Back Squat
30% 1×8
40% 1×5
50% 1×3
60% 1×1
70% 1×1
80% 1×3
Pin Squat (start at sticking point)
3(M) 3(MH) 3(H)
Walk Out
100% 1×1
Reverse Hyper
2×15 (H)
Weighted Plank Hold
2x :20 (M)
“The excellence of a gift lies in its appropriateness rather than in its value.”
~Charles Dudley Warner
