CROSSFIT
For load:
Power Snatch 2-2-2-2-2
(make consistent increases)
5 rounds for time:
10 Toes to Bar
20 DB Snatch 50/35
40 Double Under
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STRONGFIT
Cycle 2/Week 1
Back Squat
8(L) 8(M) 8(MH) 8(H)
2 rounds:
No rest between exercises.
12 Hamstring Curl
8 Steps Walking Lunge (each leg)
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
12 Leg Extension
8 Machine Squat
(alternate rounds with a partner)
Single-Leg Standing Calf Raise
2 sets (pick reps)
Russian Twist
2 sets (pick reps)
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COMPETITOR
3 rounds for quality:
200m Ski Erg
12 Bicycle Crunch (each side)
8 Plate Push-up
Snatch Pull + Power Snatch
75% 2(2+2)
80% 2(1+1)
Snatch Grip Push Press + Snatch Balance
Build to a heavy 1+1
Clean Pull + Power Clean
75% 2(2+2)
80% 2(2+1)
Strict Press
3-3-2-2-2
For total reps:
Every 2:00 for 20:00
Set 1 –
200/180m Ski
Max Chest to Bar Pull-up (unbroken)
Set 2 –
200/180m Row
Max Deficit Handstand Push-up 4″/2″ (unbroken)
*alternate every 2:00 between sets 1 & 2 – 5 rounds of each
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WEIGHTLIFTING
Drill
Tall Jerk 3-3-3-3 (empty bar)
Push Press
80% 6 sets of 2
Jerk Recovery 3-2-2-1-1-1
Back Squat
80% 6 sets of 2
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POWERBUILDING
Testing
Back Squat
Build to 1RM
“The true measure of a man is how he treats someone who can do him absolutely no good.”
~Samuel Johnson
