CROSSFIT
For load:
Deadlift 4-4-4-4-4
(make consistent increases)
For time:
40 Wall Ball Shot 20/14
30 Pull-up
20 Handstand Push-up
30 Wall Ball Shot
20 Pull-up
10 Handstand Push-up
20 Wall Ball Shot
10 Pull-up
5 Handstand Push-up
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STRONGFIT
Cycle 7/Week 3
Deadlift
5(L) 5(M) 5(MH) 5(H)
Bent Barbell Row
8(L) 8(M) 8(H)
Good Morning
8(L) 8(M) 8(MH)
3 rounds:
No rest between exercises.
8-12 Lat Pulldown
8-12 Pullover
8-12 Seated Row
(alternate rounds with a partner)
25-20-15
Calorie Ski Erg
Nautilus Ab
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COMPETITOR
3 rounds for quality:
12 Single-Arm Bent DB Row (6 each arm)
10 Ring ‘Y’ Raises
8 Weighted Sit-up
Split Jerk
3-2-2-1-1-1
Front Squat
80% 8×2
3 attempts:
Max Freestanding Handstand Hold
(rest as needed)
For time:
1000m Run
75 Thruster 75/55
50 Burpee Over Bar
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POWERBUILDING
Cycle 1/Week 1
Romanian Deadlift
4×8 (M)
Walking Lunge
4×8 (M) (steps each leg)
Leg Press
2×20 (M)
Reverse Hyper
2×20 (M)
Nautilus Ab
2×20 (M)
“Life is really simple, but we insist on making it complicated.”
~Confucius
