CROSSFIT
Dumbbell Romanian Deadlift
6(L) 6(M) 6(MH) 6(H)
*follow each set with 8 heel elevated goblet squat
For time:
50 Calorie Assault Bike
75 Wall Ball 20/14
50 Single-Arm Devil Press 50/35
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STRONGFIT
Week 3
2 rounds: (very light)
10 Single Leg RDL
10 Press-up
10 Slow Mountain Cliimber
Farmers Carry
5x20m (increasing load)
(use carry handles)
3 rounds:
No rest between exercises.
10 Seated Row
15 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Supinated Pulldown
12 Biceps Curl
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
20 Reverse Hyper (M)
20 Nautilus Ab (M)
(alternate rounds with a partner)
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COMPETITOR
2-3 rounds for quality:
1:00 Run/Ski/Row/or Bike
5 Box Jump
10 Med Ball Clean Wall Ball
5 Tall Clean
*MOCK Quarter Finals Workouts*
*Event 1 & 2*
AMRAP 10:00
10-15-20-25-etc…
Wall Ball 20/14 (10′ for everyone)
Box Jump Overs 24/20
-At the 10:00 mark, immediately into…-
5:00 to establish max load:
1 Clean + 1 Front Squat + 1 Hang Cl. + 1 Shoulder to OH
(try to get in 3 attempts)
*Event 3*
For time:
15 Shuttle Runs (2×25′ = 1)
150′ DB Lunges (2xDB) 50/35
15 Wall Walks
15 Shuttle Runs
150′ DB Lunges
30 Strict HSPU
15 Shuttle Runs
60 Pistol Squats (alt. legs)
150′ HS Walk
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POWERBUILDING
Cycle 2/Week 1
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set, each week)
Trap Bar Deadlift
35% 1×8
50% 1×8
55% 1×8
60% 1×1
65% 1×8
Seated Row
8(M) 8(MH) 8(H)
(increase weight of final set, each week)
Wide Grip Pulldown
12(L) 12(M) 12(H)
(increase weight of final set, each week)
Prone Incline Shrug
3×15 (M)
Ab Wheel
2 sets (pick reps)
“Age is an issue of mind over matter. If you don’t mind, it doesn’t matter.”
~Mark Twain
