CROSSFIT
Bench Press
5(L) 5(M) 5(MH) 5(H)
*follow each set with 20 banded triceps pushdown
“Alex Beats Anna”
3 rounds for total reps:
AMRAP 4:00
20 Single-Arm Devil Press 50/35
20 Box Jump Over 24/20
Max Calorie Assault Bike
(3:00 rest between rounds)
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STRONGFIT
Week 3
2 rounds: (very light)
12 Prone Incline Y-Raises
12 Prone Incline Rear Delt Fly
12 Standing Lateral Raise
Tempo Bench Press (:04 ecc/:02 pause)
6(L) 6(M) 6(MH) 6(H)
Tempo Prone Incline Row (:04 ecc/:02 pause)
6(L) 6(M) 6(MH) 6(H)
3 rounds:
No rest between exercies.
8-12 Incline Press
8-12 Pec Deck
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercies.
8-12 Front Pulldown
8-12 Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)
100 Band Pull Apart
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COMPETITOR
2 rounds for quality:
500m Assault Bike
10 Elevated Heel Goblet Squat (:01 pause at bottom) (L)
10 Samson Lunges
10 Cossack Squat (no weight)
5 rounds for total reps:
AMRAP 3:00
250/200m Row
20 Box Jump Overs 24/20
On rounds 1, 3, and 5:
Max Rep Overhead Squats 115/80 in remaining time
On rounds 2 and 4:
Max Rep Front Squat 115/80 in remaining time
Power Clean + Push Jerk
60% 2+2
65% 2(2+1)
70% 3(1+1)
2 rounds for time:
5 Squat Clean 165/115
4 Squat Clean 185/125
3 Squat Clean 205/135
2 Squat Clean 225/145
1 Squat Clean 245/155
(3:00 rest between rounds)
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WEIGHTLIFTING
Muscle Snatch
4×4 (M)
Snatch Grip Thruster (behind the neck)
5×5 (M)
Floating Snatch High Pull
4×4 (M)
Back Squat
5×5 (M)
2 rounds:
15 Back Extension
15 Incline Sit-up
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POWERBUILDING
Cycle 1/Week 4 (deload)
Bench Press
35% 1×8
50% 1×5
55% 1×3
60% 1×3
70% 1×8
Sling Shot Bench Press
80% 2×5
Weighted Dip
3×8 (0)
Barbell Curl
3×8 (M)
Cross Body Hammer Curl
3×8 (M)
Face Pull
3×15 (M)
“You will do foolish things, but do them with enthusiasm.”
~Sidonie Gabrielle Colette
