CROSSFIT
Dumbbell Bench Press
8(L) 8(M) 8(MH) 0(H)
AMRAP 12:00
2-4-6-8-10-etc…
Pull-up
Burpee
*30 Double Unders after each round
_____________________________
STRONGFIT
Cycle 1/Week 3
Dumbbell Bench Press
4×8 (M)
*follow each set with 15 band pull apart.
3 rounds:
No rest between exercises.
8-12 Incline Press
8 Tempo Pec Deck (:04 ecc)
8-12 Decline Press
(alternate rounds with a partner)
Barbell Curl
4×8 (M)
3 rounds:
25 Calorie Ski Erg
25 Sit-up
_____________________________
COMPETITOR
3 rounds for quality:
500m Assault Bike
12 Banded Pistol Squat (alt. legs)
8 Strict Toes to Bar
Block Snatch (BK) + OH Squat
60% 2(2+2)
Block Snatch (BK)
70% 3×2
Snatch Deadlift
80% 3×3
Back Squat
70% 3×3
3 rounds:
3:00 Assault Bike (easy pace)
1:00 Assault Bike (fast pace)
(1:00 rest)
3:00 Row (easy pace)
1:00 Row (fast pace)
(1:00 rest)
________________________________
WEIGHTLIFTING
Muscle Snatch
3-3-2-2-2
Snatch from blocks
70% 4×2
Snatch Pull
90% 4×4
Snatch Grip Bent Row
8(L) 8(M) 8(MH) 8(H)
Weighted Sit-up
3×15 (M)
________________________________
POWERBUILDING
Cycle 3/Week 2 (peaking)
Bench Press
6(L) 4(M) 1(MH) 4(H)
Sling Shot Bench Press
2(MH) 2(H)
Chest Press (you pick)
8(M) 8(MH) 8(H)
Seated Row
8(L) 8(M) 8(MH) 8(H)
Cross Body Hammer Curl
8(L) 8(M) 8(MH) 8(H)
Face Pull
3×15 (M)
“The price of greatness is responsibility.”
~Winston Churchill
