CROSSFIT
For load:
Back Squat 5-5-5-5-5
(make consisent increases)
“Fight Gone Bad”
3 rounds for total reps:
1:00 Wall Ball 20/14
1:00 Sumo Deadlift High Pull 75/55
1:00 Box Jump 24/20
1:00 Shoulder to OH 75/55
1:00 Calorie Row
1:00 Rest
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STRONGFIT
Cycle 2/Week 3
Pause Deadlift (:01 BK)
3(L) 3(M) 3(MH) 3(H)
*increase weight of final set each week.
3 rounds:
No rest between exercises.
8-12 Lat Pulldown
8-12 Pullover
8-12 Seated Row
8-12 Dumbbell Shrug
(alternate rounds with a parter)
4 rounds for reps + cals:
:45 Ski Erg
:15 Rest
:45 Sit-up
:15 Rest
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COMPETITOR
3 rounds for quality:
8-12 Pull-Down
8 Tempo Pullover (:03 eccentric)
8-12 Seated Row
Bench Press 3-3-3-3-3
(make consisent increases)
Front Rack Lunges 8-8-8-8
(make consisent increases)
4 rounds with a partner for time:
20 Synchro Line Facing Burpee
8 Rope Climb (split)
(rest 1:1 after each round)
For time:
1000m Ski Erg
20 D-Ball Over the Shoulder 150/100
1000m Ski Erg
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POWERBUILDING
Cycle 4/Week 3 (Testing)
Deadlift
Build to 1RM
“You can have peace. Or you can have freedom. Don’t ever count on having both at once.”
~Robert A. Heinlein
