CROSSFIT
For load:
Deadlift 3-3-3-3-3
“Baseline 2.0”
For time:
500m Row
40 Air Squat
30 Sit-up
20 Push-up
20 Pull-up
20 Push-up
30 Sit-up
40 Air Squat
500m Row
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STRONGFIT
Cycle 1/Week 4 (peak)
Deadlift
5(L) 5(M) 3(MH) 3(H)
*follow each set with 10 db shrug.
3 rounds:
No rest between exercises.
8-12 Lat Pulldown (M)
8-12 Rear Delt Fly (M)
8-12 Bent Row (M)
(alternate rounds with a partner)
Back Extension
2×12 (M)
200yd Farmers Walk (H)
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COMPETITOR
3 rounds for quality:
8 Single-Arm Pulldown (M) (each arm)
12 Supinated Grip Bent Row (M)
Muscle Snatch + Drop Snatch
5-4-3-2-1 (of each)
Tempo DB Bench Press (:04 eccentric)
10(M) 3×10(MH)
Front Rack Lunge
10(L) 10(M) 10(MH)
(total lunges – 5 on each leg)
4 rounds with a partner for time:
500m Row (together)
30 Wall Ball 30/20
20 Chest to Bar Pull-up
10 Dball Clean 150/100
60yd Sled Push 135/90
*Row together, split the rest as needed
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POWERBUILDING
Cycle 3/Week 4 (deload)
Deadlift
80% 8 sets of 1
(rest 1:00 between sets)
Seated Row
3×8 (M)
Rear Delt Fly
3×15 (M)
Nautilus Ab
3×15 (M)
“Everywhere is within walking distance if you have the time.”
~Steven Wright
