CROSSFIT
Deadlift (not touch & go)
4(L) 4(M) 4(MH) 4(H)
*Follow each set with 10 Goblet Squat
For time:
50 Single-Arm Devil Press 50/35
*Every 2:00 (starting at 0:00) do 30 Double Under
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STRONGFIT
Week 3
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
At 75% accumulate 30 reps in as few sets as possible
Back Squat
At 75% accumulate 30 reps in as few sets as possible
4 sets:
10 Romanian Deadlifts (barbell)
10 Reverse Lunges (dumbbells)
7 rounds for time:
10 Calorie Assault Bike
1 Legless Rope Climb
10 Box Jump Overs 30/24
1 Legless Rope Climb
Accumulate 2:00
Handstand Hold
*Every time you break, perform 2 Wall Walks
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POWERBUILDING
Deload
Trap Bar Farmers Carry
3x 20m
Tempo Seated Row (:04 ecc)
3×8 (M)
Tempo Single-Arm Front Pulldown (:04 ecc)
3×8 (M)
Kelso Shrug
3×15
2 rounds:
Cable Biceps Curl 21’s
(alternate rounds with a partner)
2 rounds:
12 Back Extension
Incline Sit-up (pick reps)
“One must always maintain one’s connection to the past and yet ceaselessly pull away from it.”
~Gaston Bachelard
