CROSSFIT
UPPER BODY
For load:
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(make consistent increases)
“The Dark Horse Special”
For time:
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings 53/35
60 Sit-ups
70 Burpees
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STRONGFIT
Cycle 1/Week 3
Romanian Deadlift + Shrug
3+3 (L)
3+3 (M)
3+3 (MH)
3+3 (H)
Machine Squat
8(L) 8(M) 8(H)
Hip Thrust
15(L) 15(M) 15(H)
Reverse Hyper
15(L) 15(M) 15(H)
3 rounds:
80m Farmers Walk
:30 Weighted Plank Hold
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COMPETITOR
3 rounds for quality:
250m Row
20 Bulgarian Split Squat (total – 10 each arm)
10 Deficit Plate Push-up
For time:
75 Double Under
15 Front Squat 185/125
150 Double Under
15 Front Squat
75 Double Under
Clean From Blocks
2 Waves:
3(L) 2(M) 1(H)
Tempo Front Squat (3:2:1:1)
3-3-3-3-3
(increasing load – priority is position and tempo)
Push Press (barbell cycling)
8(L) 6(M) 4(MH) 2(H)
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POWERBUILDING
Cycle 4/Week 3
Trap Bar Deadlift (:10 hold on last rep)
40% 1×5
50% 1×5
60% 1×5
70% 1×1
80% 1×5
Rack Pull (BK)
85% 2×3
Romanian Deadlift
8(L) 8(M) 8(H)
Hip Thrust
10(M) 10(MH) 10(H)
Russian Twist
10(M) 10(MH) 10(H)
“There is no substitute for victory.”
~Douglas MacArthur
