CROSSFIT
Barbell Reverse Lunge
5×6 (constant load – alternating legs)
(1:00 rest between sets)
For time:
14-12-10-8-6
Single-Arm DB Thruster 50/35
*500/400m Assault Bike
Single-Arm Devil Press 50/35
*500/400m Assault Bike
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STRONGFIT
Week 2
2 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Prone Incline Front Raise
8 Ring Row
Deadlift
8(L) 6(M) 4(H) 10(MH)
Dumbbell Bent Row
10(L) 8(M) 6(H) 15(MH)
Wide Grip Pulldown
10(L) 8(M) 6(H) 15(MH)
AMRAP 8:00
80m Sled Pull Shuttle
80m Farmers Carry
(work for the entire 8:00)
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COMPETITOR
Semi-Finals Workouts
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POWERBUILDING
Cycle 3/Week 2
Deadlift (no belt)
35% 1×8
50% 1×5
55% 1×3
60% 1×8
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Dumbbell Pullover
8(L) 8(M) 8(MH) 8(H)
Neutral Grip Pulldown
12(L) 12(M) 12(MH) 12(H)
H-Raise
3×15 (M)
2 rounds:
Incline Sit-up (pick reps)
Back Extension (pick reps)
“Nothing is really work unless you would rather be doing something else.”
~James M. Barrie