CROSSFIT
Incline Bench Press
6(L) 6(M) 6(MH) 6(H)
For time:
5 Wall Walk
50 Double Under
25 Ring Dip
50 Double Under
50 Pull-up
50 Double Under
25 Ring Dip
50 Double Under
5 Wall Walk
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STRONGFIT
Cycle 3/Week 2
Back Squat
5(L) 5(M) 5(MH) 5(H)
3 rounds:
No rest between exercises.
12 Leg Extension
8 Machine Squat
(alternate rounds with a partner)
Standing Calf Raise
3 sets (pick reps)
For time:
10-20-30
Calories Assault Bike
Steps Walking Lunge
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COMPETITOR
12-10-8 for quality:
Tempo Ring Push-up (:03 eccentric)
Tempo Ring Row (:03 eccentric)
*start each round with 200m Ski
Pause Jerk Dip (:02 pause at bottom) + Jerk
70% 1+3
75% 2(1+2)
80% 3(1+1)
Bench Press
2(L) 2(M) 2(MH) 2(H)
For total reps:
Every 1:00 for 10:00
Odd min: 2 Strict Deficit HSPU + Kipping Deficit HSPU 4/2″
Even min: 2 Strict C2B Pull-up + Butterfly C2B Pull-up
(choose reps prior – unbroken sets)
“Twisted Annie”
For time:
20 Double Under
5 GHD Sit-up
40 Double Under
10 GHD Sit-up
60 Double Under
15 GHD Sit-up
80 Double Under
20 GHD Sit-up
100 Double Under
25 GHD Sit-up
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WEIGHTLIFTING
Jerk
70% 1×3
75% 2×2
80% 3×1
Power Clean
70% 4×3
Strict Press
50% 1×5
55% 1×5
65% 1×1
70% 1×5
Close Grip Bench Press
50% 1×5
55% 1×5
65% 1×1
70% 1×5
3 rounds:
15 Plate Raise
15 Triceps Extension
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POWERBUILDING
Cycle 3/Week 2
Tempo Back Squat (:04 ecc)
35% 1×4
45% 1×4
50% 1×4
60% 1×1
65% 1×4
Barbell Split Squat
3×8 (M)
Tempo Hamstring Curl (:04 ecc)
8(L) 8(M) 8(H)
Tempo Leg Extension (:04 ecc)
8(L) 8(M) 8(H)
Standing Calf Raise
2 sets (pick reps)
2 rounds:
No rest between exercises.
Incline Sit-up (pick reps)
15 Back Extension
(alternate rounds with a partner)
“The mere imparting of information is not education.”
~Carter G. Woodson
