CROSSFIT
Barbell Reverse Lunge (each leg)
12(L) 10(M) 8(H)
2 rounds for total reps:
3:00 Calorie Assault Bike
2:00 Box Jump Over 24/20
1:00 Clean & Jerk 135/95
(rest 1:00)
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STRONGFIT
Week 3
Assault Bike
1:00 Easy
:20 Fast
1:00 Easy
:20 Fast
1:00 Easy
:20 Fast
1:00 Easy
Deadlift
6(L) 6(M) 6(MH) 6(H)
2 rounds for calories + distance:
3:00 Row
2:00 Sled Push Shuttle
1:00 Farmers Carry Shuttle
(rest 3:00 between rounds)
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COMPETITOR
2 rounds:
250/200m Row
12 Curtsy Lunge (each leg)
8 Banded Pilaf Press + Rotation (each side)
Clean (any type – barbell cycling)
10(L) 10(M) 10(MH)
Back Squat
70% 1×6
75% 1×3
80% 1×1
85% 2×6
4 sets:
12-10-8-6 Reverse Lunge (alternating legs)
20-15-12-10 Leg Extension
2 rounds for total reps:
3:00 Calorie Assault Bike
2:00 Box Jump Over 24/20
1:00 Clean & Jerk 135/95
(rest 1:00)
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POWERBUILDING
Cycle 2/Week 3
Deadlift
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
85% 2×3
Single-Arm Row
8(L) 8(M) 8(MH) 8(H)
Dumbbell Pullover
8(L) 8(M) 8(MH) 8(H)
Behind the Neck Pulldown
10(L) 10(M) 10(MH) 10(H)
Face Pull
4×15 (M)
Nautilus Ab Machine
50(M)
“The man who is intent on making the most of his opportunities is too busy to bother about luck.”
~B. C. Forbes
