CROSSFIT
“Barbara”
5 rounds for time:
20 Pull-up
30 Push-up
40 Sit-up
50 Air Squat
(3:00 rest between rounds)
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STRONGFIT
Week 3
2 rounds: (very light)
12 Seated Arc Raise
12 Lying Side Adduction
12 H-Raise
Incline Bench Press
10(L) 8(M) 6(H) 15(MH)
Incline Dumbbell Row
10(L) 8(M) 6(H) 15(MH)
Chest Press
10(L) 8(M) 6(H) 15(MH)
Wide Grip Pulldown
10(L) 8(M) 6(H) 15(MH)
6 rounds for calories + reps:
1:00 Row for Calories
:15 Rest
:30 Push-up
:15 Rest
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COMPETITOR
REST DAY
If you competed in the quarterfinal workouts, take this
week to rest and recover. Lift if you feel good, wod,
stretch, run, hike… do all the things that help you recover.
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WEIGHTLIFTING
REST DAY
Congratulations on the outstanding performances at the ALEE Spring Open!
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POWERBUILDING
Deload
Bench Press
65% 5×5
Dumbbell Incline Press
3×8 (M)
Dumbbell Fly
3×8 (M)
Dynabody Power Press
2×12 (M)
Supinated Pulldown
3×8 (M)
3 rounds:
8 Hammer Curl
8 Tate Press
8 Dumbbell Curl
8 Dumbbell Skull Crusher
(alternate rounds with a partner)
“Life consists not in holding good cards but in playing those you hold well.”
~Josh Billings
