CROSSFIT
Incline Bench Press
8(L) 6(M) 4(MH) 4(H)
AMRAP 7:00
1-2-3-4-5….
Dip
(alternate with a partner. if you fail start at 1)
For time:
250m Row
(rest 1:30)
250m Row
(rest 1:15)
250m Row
(rest 1:00)
250m Row
(rest :45)
250m Row
(rest :30)
250m Row
(rest :15)
250m Row
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STRONGFIT
Cycle 3/Week 3
Back Squat
3(L) 3(M) 3(MH) 3(H)
3 rounds:
No rest between exercises.
12 Leg Extension
8 Machine Squat
(alternate rounds with a partner)
Standing Calf Raise
3 sets (pick reps)
For time:
30-20-10
Calories Assault Bike
Steps Walking Lunge
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COMPETITOR
For quality:
500m Ski Erg
30 Handstand Shoulder Tap (alt. arms)
30 Ring Row
Jerk Dip + Jerk
70% 2+2
75% 2+1
80% 1+1
85% 1+1
Bench Press
12(L) 10(M) 8(MH) 6(H)
Every 1:00 for 10:00
Odd – 2 Strict Deficit HSPU + Kipping Deficit HSPU 4/2″
Even – 2 Strict C2B Pull-up + Butterfly C2B Pull-up
(choose reps prior – unbroken)
*2-4-6-8-10 reps on kipping/butterfly movements
7 rounds for time:
7 DB Deadlift 50/35 (2xDB)
7 DB Hang Power Clean 50/35 (2xDB)
7 DB Push Press 50/35 (2xDB)
*7 Burpees every time you break
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WEIGHTLIFTING
Jerk
70% 1×3
75% 1×3
80% 2×2
Power Clean
70% 2×3
75% 2×2
Strict Press
50% 1×5
55% 1×5
65% 1×1
70% 1×1
75% 1×5
Close Grip Bench Press
50% 1×5
55% 1×5
65% 1×1
70% 1×1
75% 1×5
3 rounds:
15 Plate Raise
15 Triceps Extension
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POWERBUILDING
Cycle 3/Week 3
Tempo Back Squat (:04 ecc)
35% 1×2
45% 1×2
55% 1×2
65% 1×1
75% 1×2
Barbell Split Squat
3×8 (M)
Tempo Hamstring Curl (:04 ecc)
8(L) 8(M) 8(H)
Tempo Leg Extension (:04 ecc)
8(L) 8(M) 8(H)
Standing Calf Raise
2 sets (pick reps)
2 rounds:
No rest between exercises.
Incline Sit-up (pick reps)
15 Back Extension
(alternate rounds with a partner)
“Whenever the work is itself light, it becomes necessary, in order to economize time, to increase the velocity.”
~Charles Babbage
