CROSSFIT
Back Squat
8(L) 8(M) 8(MH) 8(H)
AMRAP 5:00
2 Wall Walks
3 DBall Over The Shoulder 150/80
4 Burpees to a 6″ reach
(rest 5:00)
AMRAP 5:00
3 Rope Climbs
4 Burpees to a 6″ reach
5 Strict Pull-ups
(rest 5:00)
AMRAP 5:00
4 Burpees to a 6″ reach
5 Handstand Push-ups
6 Toes to Bar
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STRONGFIT
Cycle 1/Week 3
Front Squat + Back Squat
3+3 (L)
3+3 (M)
3+3 (MH)
3+3 (H)
3 rounds:
No restbetween exercises.
12-15 Leg extension
12-15 Leg press
(alternate rounds with a partner)
3 rounds:
No restbetween exercises.
12-15 Hamstring Curl
12-15 Walking Lunge
(alternate rounds with a partner)
9-12-15-12-9
Calorie Assault Bike
Sit-up
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COMPETITOR
3 rounds for quality:
300m Ski Erg
20 Renegade Row (total – 10 each arm)
10 Weighted GHD Sit-up
Hang Clean + Push Jerk
3+3(L), 2+2(M), 1+1(MH), 1+1(H)
Bench Press
2 Waves:
10(L) 7(M) 4(H)
For total reps:
Every 1:00 for 12:00
Odd min: Ring Pull-up
Even min: Ring Dip
(choose reps prior to start. unbroken)
For total time:
30 Shoulder to OH 95/65
50′ Handstand Walk (25′ turn around)
30 Hang Power Clean 95/65
(rest 1:1)
20 Shoulder to OH 135/95
50′ Handstand Walk
20 Hang Power Clean 135/95
(rest 1:1)
10 Shoulder to OH 185/125
50′ Handstand Walk
10 Hang Power Clean 185/125
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
70% 2×2
75% 2×2
80% 2×2
Strict Press
50% 1×3
60% 1×3
70% 1×3
80% 1×1
85% 1×3
Close Grip Bench Press
50% 1×3
60% 1×3
70% 1×3
80% 1×1
85% 1×3
3 rounds:
12 Plate Raise
12 Triceps Extension
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POWERBUILDING
Cycle 4/Week 3
Back Squat
65% 1×5
75% 1×5
85% 1×5
80% 1×5
70% 1×5
Walkout (:10 hold)
105% 1×1
Barbell Split Squat
8(L) 6(M) 4(H)
Reverse Hyper
2×20 (MH)
Nautilus Ab
2×20 (MH)
“He who seeks for methods without having a definite problem in mind seeks in the most part in vain.”
~David Hilbert
