CROSSFIT
For load:
Barbell Lunge 5-5-5-5 (each leg)
*follow each set with 15 glute bridge
2 rounds for total reps:
AMRAP 3:00
30 Double Under
10 Hand Release Push-up
(rest 1:00 after AMRAP)
AMRAP 3:00
30 Double Under
10 Parallette Passthrough
(rest 1:00 after AMRAP)
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STRONGFIT
Cycle 6/Week 2
“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:
200m Run (easy/moderate/fast pace)
10 Renegade Row (5 on each arm)
:20 L-Hang Hold
For load:
Muscle Snatch 5-4-3-2-1
(make consistent increases)
Power Snatch
2 waves:
65% 1×3
70% 1×2
75% 1×1
Snatch Pull
90% 3×3
For load:
Bench Press 5-4-3-2-1
(make consistent increases)
2 rounds for total reps:
AMRAP 3:00
48 Double Under
6 Wall Walk
(rest 1:00 after AMRAP)
AMRAP 3:00
18 Toes to Bar
6 Wall Walk
(rest 1:00 after AMRAP)
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WEIGHTLIFTING
Slow Dip Jerk (:05 Dip)
70% 1×1
75% 1×1
80% 2×1
85% 1×1
Power Clean
70% 2×2
75% 2×2
80% 2×2
Push Press
70% 2×3
75% 2×3
80% 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 2
Back Squat
30% 1×8
40% 1×5
50% 1×3
60% 1×1
70% 1×1
85% 1×3
Pin Squat (start at sticking point)
2(M) 2(MH) 2(H)
Walk Out
105% 1×1
Reverse Hyper
2×15 (H)
Weighted Plank Hold
2x :20 (M)
“What has passed is already finished with. What I find more interesting is what is still to come.”
~Emil Zatopek
