CROSSFIT
Barbell Reverse Lunge
5×10 (constant load – alternating legs)
(1:00 rest between sets. 5 each leg)
3 rounds for time:
750/600m Row
60m Sled Push 90/45
15 Toes to Bar
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STRONGFIT
Week 3
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
Seated Row
10(L) 8(M) 6(H) 15(MH)
Trap Bar Deadlift
8(L) 6(M) 4(H) 12(MH)
Supinated Pulldown
10(L) 8(M) 6(H) 15(MH)
4 rounds:
40m Suitcase Carry (Rt)
40m Suitcase Carry (Lt)
40 Cable Crunch
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COMPETITOR
2-3 rounds for quality:
1:00 Run/Ski/Row/or Bike
5 Prone Incline I-Y-T’s
10 Single-Arm Arnold Press
5 Scapular Pull-ups (:01 pause at bottom & top)
Snatch Grip Push Press
4×6 (MH)
Hang Power Snatch (AK) + Power Snatch
70-80% 6x (1+1)
For time:
10-9-8-7-6-5-4-3-2-1
DB Push Press 2×50/35
Toes to Bar
Weighted Ring Dip
Build to a heavy set of 3
-then-
3x Max Rep Strict Pull-ups at 50% of heavy 3
3 rounds:
12 DB Front Raise
15 DB Curl
3 rounds:
12 DB Lateral Raise (thumbs down)
15 DB Skull Crusher
MOBILITY
2:00 Pec Mash (foam roller or lacrosse ball)
2:00 Banded Pec Stretch
2:00 Triceps Overhead Stretch
(each side)
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POWERBUILDING
Deload
Deadlift
65% 5×5
Barbell Bent Row
3×8 (M)
Pullover
3×8 (M)
Neutral Grip Pulldown
3×12 (M)
H-Raise
2×15 (M)
2 rounds:
Incline Sit-up (pick reps)
Back Extension (pick reps)
“Not only strike while the iron is hot, but make it hot by striking.”
~Oliver Cromwell
