CROSSFIT
Front Squat + Back Squat
4+4(L) 3+3(M) 2+2(MH) 1+1(H)
For time:
55/44 Calorie Row
55 Pull-up
55 Wall Ball 20/14
55 Burpee
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STRONGFIT
Week 3
3 rounds:
No rest between exercises.
15 Leg Extension (M)
15 Hamstring Curl
(alternate rounds with a partner)
Split Squat
8(L) 8(M) 8(MH)
4 rounds:
40m Sled Pull (M)
25 Air Squat
40m Sled Pull (M)
25 Russian Kettlebell Swing (M)
80m recovery Walk
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COMPETITOR
For quality:
20 Calorie Ski
-then 3 rounds-
10 DB Floor Press
20 Band Face Pull
10 Ice Skaters
Push Press
10-8-5-5-5
(moderately heavy load)
Strict Press
4×8 @ 90% of last week’s heavy 8
For time:
50-40-30-20-10 Assault Bike
10-8-6-4-2 DBall Clean 100/80
(1:00 rest after each round)
For quality:
Every 1:00 for 8:00
Ring Muscle-up
(choose reps prior to start – unbroken)
4 rounds for quality:
10 DB Incline Bench Press
10 DB Incline Biceps Curl
10 DB Incline Fly
45:00 Zone 2 Cardio
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WEIGHTLIFTING
Cycle 1/Week 3
Pause Jerk (:02 in dip)
55% 1×3
60% 1×3
65% 1×3
70% 1×3
75% 1×3
(based on C&J 1RM)
At a moderate load:
Jerk in Split 3-3-3-3
(learn the movement)
Behind the Neck Push Press
60% 1×3
65% 1×3
70% 1×3
75% 1×3
80% 1×3
(based on Push Press 1RM)
Alt. DB Lateral Raise & DB Upright Row
3×10 (both movements)
Barbell Overhead Triceps Extension
3×12 (M)
Plank Hold
1x 1:00
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POWERBUILDING
Cycle 3/Week 2
Back Squat
55% 1×5
65% 1×5
75% 1×5
80% 2×5
(approximate percentages)
Machine Squat (different machine than last cycle)
2×10 (M)
(same weight for entire cycle)
Reverse Hyper
2×20 (MH)
Machine Calf Raise
3×15 (M)
Weighted Plank Hold
2x :30 (MH)
“Growth demands a temporary surrender of security.”
~Gail Sheehy
