CROSSFIT
3 rounds:
:40 Russian Twist
:20 Rest
:40 V-up
:20 Rest
:40 Shoulder Tap Plank
:20 Rest
3 rounds for time:
25 Burpee to Plate
25 Calorie Row
25 Russian KB Swing 70/44
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COMPETITOR
3 rounds for load:
20yd Sled Pull (harness)
20yd Yoke Carry
20yd Dball Carry
(rest 3:00 after each round)
*once the round starts move to each station quickly – unbroken*
AMRAP 6:00
200m Run
Max Rep Bar Muscle-up
(unbroken)
(3:00 Rest)
AMRAP 6:00
200m Run
Max Rep Pull-up (unbroken)
4 rounds:
8 Seated Row
8 Rear Delt Fly
(alternate rounds with a partner)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 2×1
95% 1×1 (only if both reps at 90% are good)
Power Clean
75% 4×2
Push Press
80% 3×3
Back Extension
2×12 (MH)
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POWERBUILDING
Cycle 1/Week 1
Back Squat
30% 1×8
40% 1×5
50% 1×3
60% 1×1 (pause)
65% 1×1 (pause)
60% 1×5
Walk Out
90% 1×1
Good Morning
2×8 (M)
Bulgarian Split Squat
8(L) 8(M) 8(H)
*increase weight of last set weekly.
Single-Leg Calf Raise
2×15 (0)
Weighted Plank Hold
2x :30 (M)
“In health there is freedom. Health is the first of all liberties.”
~Henri Frederic Amiel
