CROSSFIT
For total reps:
Every 1:00 for 10:00
Odd min: Handstand Push-up
Even min: Strict Pull-up
*start every minute with 20 double under
(choose reps prior to start. unbroken)
For time:
10 Parallette Pass Through
20 Calorie Assault Bike
30 Toes to Bar
40 Box Jump 24/20
50 Calorie Row
60 Sit-up
70 Steps Walking Lunge
200m Farmers Walk 53/35
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STRONGFIT
Testing
Deadlift
Build to a 1RM
“Drop Sets”
Leg Press
(perform 2 warm-up sets prior to drop set)
For time:
50 Calorie Assault Bike
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COMPETITOR
9-6-3 for quality:
Push-Jerk (touch & go) (L)
Elevated Heel Front Squat
Single-Arm/Single-Leg V-up (each side)
For time:
1-2-3-4-5-6-7-8-9-10
Thruster 115/85
2-4-6-8-10-12-14-16-18-20
Shuttle Run 25′
*or switch to Assault Bike Calories
Tempo Front Squat (3:3:1:1)
55% 1×2
60% 1×2
65% 1×2
70% 1×2
Push Press (barbell cycling)
5(L) 5(M) 5(MH)
3 Attempts:
MAX Double Under (unbroken)
(rest 1:1)
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POWERBUILDING
Cycle 3/Week 4 (deload)
Trap Bar Deadlift (:10 hold on last rep)
40% 1×5
50% 1×5
60% 1×5
Rack Pull (BK)
65% 2×3
Romanian Deadlift
2×8 (M)
Hip Thrust
2×15 (M)
Russian Twist
2×20 (M)
“The one thing that I know is that you win with good people.”
~Don Shula
