CROSSFIT
Deadlift (not touch & go)
8(L) 8(M) 8(MH) 8(H)
*Follow each set with 10 Goblet Squat
For time:
42 KB Swings 53/35
21 Toes to Bar
1000/800m Assault Bike
30 KB Swings
15 Toes to Bar
1000/800m Assault Bike
18 KB Swings
9 Toes to Bar
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STRONGFIT
2 rounds: (very light)
10 Single-Leg RDL
10 Step Down
10 Back Extension
Trap Bar Farmers Carry
20m (L-M-MH-H)
Gorilla Row
8(L) 8(M) 8(MH) 8(H) (each arm)
3 rounds:
1:00 Power Runner
:15 Rest
:30 Russian Kettlebell Swing
:15 Rest
:30 Sit-up
(alternate rounds with a partner)
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COMPETITOR
Bench Press
55% 1×10 (WOD Pace) -:10 hold before & after-
70% 5×6 (controlled pace – no bouncing)
Back Squat
6×8 -choose weight, constant load-
4 sets:
10 Romanian Deadlift (MH)
20 Monster Walks (each way)
3 rounds for time:
25 Double DB Snatch 2×50/35
20 Toes to Bar
-:30 rest-
50′ DB Front Rack Lunge 2×50/35
20 GHD Sit-up
-2:00 rest-
4 sets:
10-15 Triceps Pushdowns (ropes or bar)
10-15 Seated DB Curls
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POWERBUILDING
Cycle 4/Week 3
TESTING NEXT WEEK
Deadlift
35% 1×8
50% 1×3
60% 1×1
70% 1×1
80% 1×1
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Pullover
8(L) 8(M) 8(MH) 8(H)
Wide Grip Pulldown
15(L) 12(M) 10(MH) 8(H)
Prone Incline Rear Delt Fly
3×15 (M)
“Education is not the filling of a pail, but the lighting of a fire.”
~William Butler Yeats
