CROSSFIT
For load:
Push Press 5-5-5-5-5
*follow each set with 15 band pull apart
(make consistent increases)
For time:
30 Toes to Bar
50 Calorie Row
70 Wall Ball 20/14
90 Double Under
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STRONGFIT
Cycle 6/Week 3
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Lat Pulldown
12(L) 12(M) 12(MH) 12(H)
Cable Seated Row
3×15 (M)
3 rounds:
No rest between exercises.
12 Back Extension
15 Nautilus Ab
(alternate rounds with a partner)
AMRAP 8:00
8 Calorie Assault Bike
12 Biceps Curl
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COMPETITOR
3 rounds for quality:
7 Bulgarian Split Squat (each leg)
9 Z-Press (2xDB)
11 GHD Sit-up
Slow Snatch + Hang Muscle Snatch + Sotts Press
2(2+2+5) with empty bar
Snatch (every 1:00 for 6:00)
65% 3×1
70% 3×1
Snatch Pull
80% 3×2
Clean (every 1:00 for 6:00)
65% 3×1
70% 3×1
Jerk (every 1:00 for 6:00)
65% 3×1
70% 3×1
For total time:
3 rounds –
200m Run
5 Wall Walk
(2:00 rest after all 3 rounds)
1 round –
600m Run
15 Wall Walk
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POWERBUILDING
Cycle 2/Week 2
Trap Bar Deadlift
6(L) 6(M) 1(MH) 6(H)
(increase weight of final set each week)
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set each week)
Supinated Lat Pulldown
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set each week)
Seated Row
3×15 (M)
Seated Dumbbell Rear Delt Fly
3×15 (M)
2 rounds:
No rest between exercises.
15 Back Extension
:30 Plank Hold
(alternate rounds with a partner)
“You don’t get any medal for trying something, you get medals for results.”
~Bill Parcells
