CROSSFIT
For load:
Push-Press 4-4-4-4-4
*follow each set with 15 band face pull
For time:
750m Row
35 Double Under
25 Wall Ball Shot 20/14
35 Double Under
25 Wall Ball Shot
35 Double Under
25 Wall Ball Shot
35 Double Under
750m Row
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STRONGFIT
12-10-8-6
No rest between exercises.
Bench Press
Lat Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Dumbbell Incline Press
8-12 Floor Dumbbell Fly
8-12 Dip
(alternate rounds with a partner)
AMRAP 10:00
10 Calorie Assault Bike
10 Biceps Curl
(alternate rounds with a partner)
50 Sit-up
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COMPETITOR
3 rounds for quality:
12 Single-Arm Overhead Squat (6 L/6 R)
10 Kneeling Med Ball Lateral Throws (5 L/5 R)
8 Banded Lateral Box Step Over (4 L/4 R)
4 rounds:
2 Drop Snatch + 1 Overhead Squat
(build to a medium heavy set)
Back Squat
8(L) 6(M) 4(MH) 2(MH)
2 rounds for quality:
20 Weighted GHD Sit-up
20 Parallette Passthrough
20 KB Side Bend (10 L/10 R)
For time:
100 Double Under
30 Wall Ball 30/20
100 Double Under
20 Wall Ball
100 Double Under
10 Wall Ball
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WEIGHTLIFTING
Snatch
70% 1×3
75% 1×3
80% 1×3
Snatch Pull
100% 3×3
(based on Snatch 1RM)
Back Squat
70% 1×3
75% 1×1
80% 1×5
(based on Back Squat 1RM)
Weighted Plank Hold
2x :30 (M)
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POWERBUILDING
Cycle 3/Week 4 (deload)
Testing Next Week
Bench Press
35% 1×8
50% 1×5
55% 1×3
60% 1×3
65% 1×1
70% 1×1
Sling Shot Bench Press
90% 1×1
95% 1×1
100% 1×1
EZ Bar Pullover
3×8 (M)
Biceps Curl (you pick)
3×12 (M)
“Getting older is no problem. You just have to live long enough.”
~Groucho Marx
