CROSSFIT
Standing Strict Press
10(L) 8(M) 6(MH) 4(H)
*15 Banded Front Raise after each set
5 rounds for time:
400m Run
8 Pull-ups
12 Single-Arm Devil Press 50/35
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STRONGFIT
Week 3
2 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Prone Incline Front Raise
8 Ring Row
Bench Press
8(L) 8(M) 8(MH) 8(H)
Supinated Pulldown
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Single-Arm High Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Decline Press
8-12 Seated Row
(alternate rounds with a partner)
AMRAP 8:00
8 Calorie Ski Erg
12 EZ Bar Biceps Curl
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COMPETITOR
For quality:
1000m Row/Ski/Run or (2000m Bike)
3-5 minutes of hip circle (band) warm-up
2-3 minutes of crossover symmetry
2 rounds for quality:
5 Box Jump
10 Scapular Pull-ups
5 Beat Swings (getting bigger each swing)
5 rounds for total reps:
:40 on / :20 off
Minute 1 – Max Calorie Assault Bike
Minute 2 – Max Box Jump Over 24/20
Minute 3 – Max T2B (rounds 1, 3, 5) Max BMU (rounds 2, 4)
Minute 4 – Max Wall Walks
Pause Snatch (:02 pause in squat)
65% 1×1
70% 1×1
75% 1×1
80% 1×1
85% 1×1
Front Squat
75% 2×6
80% 3×4
For quality:
5-10 minutes of easy cardio
5-10 minutes of myofascial release
5-10 minutes of stretching
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WEIGHTLIFTING
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
(make consistent increases)
Snatch
70% 2×2
75% 2×2
80% 2×2
Snatch Pull
90% 2×3
100% 3×2
Back Squat
60% 1×5
65% 1×3
70% 1×1
75% 1×1
80% 1×5
Plank Hold
2x: 30 (M)
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POWERBUILDING
Cycle 1/Week 2
Neutral Grip Bench Press
4×8 (M)
Dumbbell Incline Press
4×10 (M)
4 rounds:
No rest bewteen exercises.
10 Machine Dip
10 Supinated Pulldown
(alternate rounds with a partner)
4 rounds:
No rest bewteen exercises.
10 Seated Alt-Arm Dumbbell Curl
10 Dumbbell Skull Crusher
(alternate rounds with a partner)
3 rounds:
12 Machine Biceps Curl
12 Triceps Pushdown
“Man is born to live and not to prepare to live.”
~Boris Pasternak
