CROSSFIT
3 rounds:
10 Strict Barbell Press
20 Banded Overhead Triceps Extension
4 rounds for time:
9 Shoulder to Overhead 95/65
15 Burpee Over the Bar
21 Sit-up
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STRONGFIT
Week 3
2 rounds: (very light)
12 External Rotation
12 Supine Scaption
8 Scapula Pull-up
Rotating Dumbbell Bench Press
8(L) 8(M) 8(MH) 8(H)
Single-Arm Renagade Row (one dumbbell)
3×8 (M)
Alt Arm Machine Incline Press
8(L) 8(M) 8(MH) 8(H)
Single-Arm High Row
8(L) 8(M) 8(MH) 8(H)
Alt Side & Front Raise
3×10 (M)
AMRAP 8:00
250m Row
10 Burpee Over the Rower
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COMPETITOR
For quality:
300m Row
200m Run
100m Ski
-Banded Stretches-
2 rounds for quality:
10 Scapular Handstand Push-up
10 Handstand Shoulder Tap
(:30 rest)
Max Handstand Hold (freestanding or with a band)
(rest as needed between rounds)
5 rounds each for time:
9 Shoulder to Overhead 135/95
15 Bar Facing Burpee
21 Toes to Bar
(round starts every 3:00)
Burgener Snatch Warm-up
Muscle Snatch + Drop Snatch
3+3 (L), 3+3 (M), 3+3 (MH)
Snatch
60% 1×3
65% 1×3
70% 1×2
75% 2×2
Front Squat
80-90% 5×2
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 1×3
80% 1×3
90% 2×2
Weighted Plank Hold
2x :20 (H)
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POWERBUILDING
Cycle 1/Week 1
“Juarez Valley 8”
Bench Press 8-1-7-2-6-3-5-4
(constant load at 60%)
Reverse Grip Bench Press
3×10 (M)
3 rounds:
No rest between exercises.
12 Pec Deck
12 Decline Press
(alternate rounds with a partner)
Alt-Arm Dumbbell Curl
4×10 (M)
Incline Dumbbell Curl
3×12 (M)
3 rounds:
No rest between exercises.
12 Overhead Cable Pull
15 Rear Delt Fly
(alternate rounds with a partner)
“Nearly all the best things that came to me in life have been unexpected, unplanned by me.”
~Carl Sandburg
