CROSSFIT
For time:
10-20-30-40-50
Double Under (unbroken)
For total reps. Continue until failure:
0:00-3:00, perform 3 rounds of:
3 Pull-up
6 Push-up
9 Air Squat
3:00-6:00, perform 3 rounds of:
4 Pull-up
8 Push-up
12 Air Squat
6:00-9:00, perform 3 rounds of:
5 Pull-up
10 Push-up
15 Air Squat
9:00-12:00, perform 3 rounds of:
6 Pull-up
12 Push-up
18 Air Squat
12:00-15:00, perform 3 rounds of:
7 Pull-up
14 Push-up
21 Air Squat
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STRONGFIT
Cycle 3/Week 3
Deadlift
2(L) 2(M) 2(MH) 2(H)
3 rounds:
No rest between exercises.
12 Leg Press
15 Kettlebell Swing
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Hamstring Curl
15 Hip Thrust
(alternate rounds with a partner)
3 rounds:
250m Row
Ab wheel (pick reps)
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COMPETITOR
For quality:
800m Run
30 Renegade Row (alt. arms)
30 Elevated Heel Deadlift
AMRAP 12:00
1 Snatch 155/105
3 Clean & Jerk 155/105
30 Double Under
With a partner for time:
20 Bar Muscle-up
100 Calorie Assault Bike
20 Bar Muscle-up
3 rounds:
10 Single-Arm DB Press (each arm)
10 DB Front Raise
10 DB Rear Delt Fly
10 Banded Back Extension
10 Banded Russian KB Swing
10 Hip Thrust
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POWERBUILDING
Cycle 3/Week 3
Romanian Deadlift
8(L) 8(M) 8(MH) 8(H)
Tempo Lat Pulldown (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Tempo Seated Row (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Face Pull
4×15 (M)
Rear Delt Fly
4×15 (M)
3 rounds:
No rest between exercises.
15 Hip Thrust
:30 Weighted Plank Hold
(alternate rounds with a partner)
“The most perfect technique is that which is not noticed at all.”
~Pablo Casals
