CROSSFIT
For quality:
70 Bicycle Crunch
50 Plank Jack
30 V-up
With a partner for time:
50 Hand Release Push-up
40 Deadlift 185/125
30 Toes to Bar
20 Single-Arm Devil Press 50/35
400m Run
20 Single-Arm Devil Press 50/35
30 Toes to Bar
40 Deadlift 185/125
50 Hand Release Push-up
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STRONGFIT
Cycle 2/Week 3
1.5 Shoulder Press
3(L) 3(M) 3(MH) 3(H)
*follow each set with 12 band pull apart.
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press (M)
8 Tempo Lateral Raise (:04 ecc) (M)
8-12 Machine Dip (M)
(alternate rounds with a parter)
5 rounds:
250m Row
10 Burpee Over the Rower
(rest 1:00 between rounds)
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COMPETITOR
3 rounds for quality:
6 Single-Leg Elevated Heel Deadlift (each)
5 Goblet Side Lunge (each leg)
4 Single-Leg Toes to Bar (each leg)
Build to a moderatley heavy load:
Front Squat + Jerk
3+1, 2+1, 1+1
Deadlift
2×8(L), 2×5(M), 2×2(MH)
For time:
10 OH Squat 155/105
10 Burpee Box Jump Over 24/20
10 Thruster 155/105
10 Power Clean 155/105
10 Muscle-up
1000m Run
10 Muscle-up
10 Power Clean 155/105
10 Thruster 155/105
10 Burpee Box Jump Over 24/20
10 OH Squat 155/105
For time:
50/40 Calorie Row
(2:00 Rest)
50/40 Calorie Row
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×2
Clean Pull
100% 3×3
Walking Lunge
6(L) 6(M) 6(H) (each leg)
Seated Row
8(L) 8(M) 8(MH) 8(H)
Back Extension
2×12 (M)
“Fortune always favors the brave, and never helps a man who does not help himself.”
~P. T. Barnum
