CROSSFIT
For load:
Every 2:00 for 10:00
6-5-4-3-2 Front Squat
(make consistent increases)
6 rounds for load. (constant)
8 Bent Barbell Row
8 Power Clean
8 Shoulder to Overhead
8 Split Squat (each leg)
8 Good Morning
(rest 1:00 between rounds)
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STRONGFIT
Cycle 1/Week 3
8:00 AMRAP
12 Leg Extension (M)
12 Machine Squat (M)
8:00 AMRAP
12 Hamstring Curl (M)
12 Hip Thrust (M)
100 Standing Calf Raise (0)
“Tabata”
8 rounds:
:20 Air Squat
:10 Rest
:20 Plank Hold
:10 Rest
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COMPETITOR
3 rounds for quality:
5 Tempo GHD Sit-up (:05 eccentric)
10 Ring Push-up
10 Band Pulls (pullover, pull aparts, internal/external rotation)
Tall Jerk + Press (in split position)
3+3(L), 3+3(M), 3+3(MH)
Jerk Dip + Jerk
1+1(L), 1+1(M), 1+1(MH), 1+1(H)
Every 1:00 for 10:00
Odd min: Strict HSPU
Even min: Strict Pull-up
(choose reps prior – unbroken sets)
5 rounds for time:
10 Burpee Box Jump Over 30/24
20 KB Swing 53/35
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
75% 4×3
Push Press
80% 3×3
Jerk Dip
90% 3×3
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POWERBUILDING
Cycle 2/Week 1
Back Squat
50% 1×10
60% 1×8
70% 1×6
Leg Press
4×12 (M)
2 rounds:
12 Leg Extension (M)
12 Steps Walking Lunge (M) (each leg)
(alternate rounds with a partner)
2 rounds:
20 Hip Thrust (M)
20 Nautilus Ab (M)
(alternate rounds with a partner)
3 rounds:
80yd Backwards Sled Drag
(alternate rounds with a partner)
“Ignorance is always afraid of change.”
~Jawaharlal Nehru
