CROSSFIT
Dumbbell Lunge
8(L) 8(M) 8(MH) 8(H)
*follow each set with 10 DB Romanian Deadlift
5 rounds for time:
12 Single-Arm Devil Press 50/35
50 Double Under
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STRONGFIT
Week 3
Leg Press
15(L) 12(M) 10(MH) 8(H)
Staggered RDL
3×8 (each leg)
Kick Stand Goblet Squat
3×8 (each leg)
3 rounds:
20 Standing Calf Raise
20 Tibialis Raise (dorsiflexion)
3 rounds:
15 Back Extension
15 Calorie Assault Bike
:30 Plank Hold
:30 Wall Sit
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COMPETITOR
For quality:
400m Run
-then 2 rounds-
10-15 Crossover Symmetry (each exercise)
3 rounds for time:
2 sets –
12 DB Deadlift (2xDB) 50/35
9 DB Hang Clean (2xDB) 50/35
6 DB Shoulder to Overhead (2xDB) 50/35
15/12 Calorie Assault Bike
(rest 1:1 between rounds)
For quality:
Every 1:00 for 8:00
Odd – Freestanding Handstand Hold (max hold)
Even – 3 Wall Walk
Bench Press
65% 1×5
70% 1×5
75% 1×5
80% 1×5
85% 1×5
30-40 Minutes of Zone 2 Cardio
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WEIGHTLIFTING
Cycle 2/Week 2
Jerk in Split
3(L) 3(M) 3(MH) 3(H)
Jerk
2 waves:
70% 1×2
75% 1×2
80% 1×2
Power Clean
70% 2×3
75% 2×3
Push Press
70% 1×3
75% 1×3
80% 2×3
Barbell Sit-up
3×8 (M)
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POWERBUILDING
Transition Cycle
Leg Press
3×12 (M)
Walking Lunge
3×12 (steps each leg) (M)
Machine Squat
3×12 (M)
Single-Leg Hamstring Curl
3×12 (M)
Single-Leg Calf Raise
3 sets (pick reps)
Russian Twist
3×15 (M)
Sorenson Hold
2x :20
“It’s great to be here. It’s great to be anywhere.”
~Keith Richards
