CROSSFIT
Turkish Get-up
Build to a heavy single
For time:
30/20 Calorie Assault Bike
~then~
200m Run
1 Rope Climb
10 Wall Ball Shot 20/14
200m Run
2 Rope Climb
20 Wall Ball Shot
200m Run
3 Rope Climb
30 Wall Ball Shot
~then~
80m Walking Lunge
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STRONGFIT
Cycle 3/Week 2
Trap Bar Deadlift
8(L) 8(M) 5(MH) 5(H)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
9-15-21
Lat Pulldown
Russian Kettlebell Swing
3 rounds:
12 Prone Incline Rear Delt Fly
12 Ring Row
Sled Pull
200m
_________________________
COMPETITOR
3 rounds for quality:
8/6 Weighted Strict Pull-up
15 Single Arm Z-Press (each arm)
25 Banded Glute Bridge
15 Jacknife
Slow Pull Snatch (:05 from floor to hips)
10 reps with empty barbell
Snatch
75% 5×2 (NOT t&g)
(1:00 rest between sets)
3-Position Muscle Clean (Hip, AK, Floating)
3(1+1+1) @ Moderate load
Clean & Jerk
75% 5×2 (NOT t&g)
(1:00 rest between sets)
For time:
400m Run
40 Russian KB Swing 70/53
400m Run
30 Russian KB Swing
400m Run
20 Russian KB Swing
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POWERBUILDING
Cycle 3/Week 4 (deload)
Deadlift
35% 1×8
50% 1×3
60% 1×1
70% 1×1
Rack Pull (AK)
3×1 (M)
Bent Barbell Row
10(L) 8(M) 6(MH)
Rear Delt Fly
3×15 (M)
Nautilus Ab
2×20 (M)
“The best way to guarantee a loss is to quit.”
~Morgan Freeman
