FUNCTIONAL FITNESS
*CF Open 25.1*
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STRONGFIT
Week 3
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
Romanian Deadlift
12(L) 10(M) 8(MH) 6(H)
Machine Squat
12(L) 10(M) 8(MH) 6(H)
Hip Thrust
15(L) 12(M) 10(MH) 8(H)
Barbell Sit-up
12(L) 10(M) 8(MH) 6(H)
200m Farmers Walk
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COMPETITOR
*CF Open 25.1*
(do at any point or save for Saturday)
Clean & Jerk (barbell cycling)
6(L) 6(M) 6(H)
(touch & go the first set, then drop & go)
Every 2:00 for 10:00
1 Clean & Jerk
(starting at 80%)
Back Squat
55-65% 4×8
3 sets:
15 Leg Extension
15 Hamstring Curl (each leg)
4 rounds for quality:
15 GHD Sit-ups (:03 pause at parallel)
:30 Weighted Plank
(rest as needed)
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POWERBUILDING
Cycle 1/Week 1
Deadlift
60% 3×6
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Pullover
8(L) 8(M) 8(MH) 8(H)
Wide Grip Pulldown
12(L) 12(M) 12(H)
Rear Delt Fly
3×15 (M)
Rope Biceps Curl
3×15 (M)
“The heights by great men reached and kept were not attained by sudden flight, but they, while their companions slept, were toiling upward in the night.” ~Henry Wadsworth Longfellow
