CROSSFIT
3 rounds for quality:
10 Flutter Kicks (4-count)
:45 Plank Jack
10 Knee Tuck Kick Up
8 rounds for time:
200m Run
10 Wall Ball 20/14
5 Toes to Bar
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STRONGFIT
Week 1
2 rounds: (very light)
12 Single-Arm Pullover
12 Lying Side Adduction
12 Supine Scaption
Tempo Shoulder Press (:04 ecc/:02 pause)
6(L) 6(M) 6(MH) 6(H)
Tempo Pullover (:04 ecc/:02 pause)
6(L) 6(M) 6(MH) 6(H)
3 rounds:
No rest between exercies.
8-12 Machine Shoulder Press
8-12 Lateral Raise
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercies.
12 Plate Circle (both directions)
12 Plate Side to Side (over and back is one)
12 Plate Overhead Triceps Extension
(alternate rounds with a partner)
100 Band Triceps Pushdown
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COMPETITOR
For quality:
1000m Run
-Banded Stretches-
Burgener Clean & Jerk Warm-up
Muscle Clean + Strict Press + Clean Grip OH Squat
2+2+2 (L), 2+2+2 (M), 2+2+2 (MH)
Clean + Jerk
65% 3+1
70% 3+1
75% 2+1
80% 2(2+1)
Minutes 0:00 – 10:00
Every 1:00 for 8:00
200m Run
(rest from 8:00 – 10:00)
Minutes 10:00 – 20:00
Every 1:00 for 8:00
5 Clean & Jerk 135/95
(rest from 18:00 – 20:00)
Minutes 20:00 – 28:00
Every 1:00 for 8:00
200m Row
3 rounds for quality:
10 Strict T2B
10 KB Side Bend (each side)
10 Banded Pallof Press (each side)
:30 Side Plank (each side)
30′ Suitcase/Overhead Carry (L/R)
30′ Suitcase/Overhead Carry (R/L)
(rest as needed between sets)
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WEIGHTLIFTING
MEET/TESTING SATURDAY
Snatch
70% 2×2
75% 2×1
80% 3×1
Clean & Jerk
70% 1×2
75% 2×1
80% 2×1
“It isn’t the mountain ahead that wears you out; it’s the grain of sand in your shoe.”
~Robert W. Service
