CROSSFIT
Front Squat + Back Squat
4+4(L) 4+4(M) 4+4(MH) 4+4(H)
4 rounds for total reps:
AMRAP 4:00
15 Box Jump 24/20
20 Goblet Lunges (in place) 53/35
Max Reps Burpee (in remaining time)
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STRONGFIT
Cycle 4/Week 3
Machine Squat
8(L) 8(M) 8(MH) 8(H)
3 rounds:
12 Hamstring Curl
12 Steps Walking Lunge (each leg)
(alternate rounds with a partner)
3 rounds:
15 Russian Kettlebell Swing (M)
10 Goblet Squat (M)
:30 Plank Hold
Standing Calf Raise
3 sets (pick reps. increase weekly)
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COMPETITOR
3 rounds for quality:
15/12 Calorie Ski
10 Single-Arm Half Kneeling DB Press (each arm)
20 Band Face Pull
10 Single-Leg Toes to Bar
Push Press
50% 1×10
55% 1×10
60% 2×10
Strict Press
Build to a Heavy 10
4 rounds for time:
25/18 Calorie Assault Bike
10 DBalls Over the Shoulder 100/80
*BONUS BODYBUILDING*
3 rounds for quality:
15 Strict Pull-up *do as many as you can, then finish with band
15 Triceps Rope Push-down + Band Burnout (unbroken)
15 Barbell Bent Over Row
AMRAP 30:00 – 40:00
Zone 2 Bike or Run
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WEIGHTLIFTING
Post Meet Week
Rest
-or-
Light load:
Tall Jerk
4×4 (focus is movement)
Light load:
Strict Press
4×8 (focus is movement)
Light load:
Jerk Recovery
4×4 (focus is movement)
Light load:
Power Clean
4×4 (focus is movement)
Side Plank Hold
2x :30
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POWERBUILDING
This week is the peak of this cycle. Push it!
Cycle 2/Week 3
Back Squat
8(L) 8(M) 8(MH) 8(H)
(increase weight of last set, each week)
Machine Squat
2×15 (M)
(same weight for entire cycle)
Hamstring Curl
3×12 (M)
Standing Calf Raise
5 sets (pick reps)
2x 1:00 Plank Hold
“If there is a sense of reality, there must also be a sense of possibility.”
~Robert Musil
