CROSSFIT
For total reps
Every 1:00 for 10:00
Odd min: Handstand Push-up
Even min: Strict Pull-up
*start every minute wityh 20 double under.
(choose reps prior to start. unbroken)
3 rounds for reps + cals:
AMRAP 3:00
3-6-9-12-15….
Calorie Assault Bike
Toes Through Rings
(rest 3:00 between AMRAP’s)
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STRONGFIT
Cycle 2/Week 3
Tempo Back Squat (:04 ecc)
4(L) 4(M) 4(MH) 4(H)
2 rounds:
8 Bulgarian Split Squat
8 Single Leg RDL
(alternate rounds with a partner)
30-20-10
Leg Extension
Leg Curl
(alternate rounds with a partner)
4 rounds:
80yd Sled Pull
:30 Weighted Plank Hold
(alternate rounds with a partner)
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COMPETITOR
3 rounds for quality:
8 Bottoms Up KB Press (8 each arm)
6 Double KB Clean
4 Single-Leg Strict Toes to Bar (4 each leg)
Push Press + Jerk
70% 2(1+1)
75% 2(1+1)
80% 2(1+1)
Bench Press
4(L) 4(M) 4(MH) 4(H)
For total reps:
Every 1:00 for 10:00
Odd – Strict Deficit Handstand Push-up
Even – Strict Chest to Bar Pull-up
(choos reps prior to start – unbroken reps)
For total time:
4 rounds – (alt. rounds with partner – 4 each)
16 Shuttle Run (25ft increments)
20 GHD Sit-up
(5:00 rest after all 4 rounds)
4 rounds – (alt. rounds with partner – 4 each)
20/16 Calorie Ski Erg
4 Rope Climb
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WEIGHTLIFTING
Drill
Tall Jerk 3-3-3-3-3
(movement is the priority)
Pause Jerk (:03 in dip)
70% 4×3
Strict Press
50% 1×8
55% 1×8
60% 1×1
65% 1×8
Close Grip Bench Press
50% 1×8
55% 1×8
60% 1×1
65% 1×8
3 rounds:
15 Plate Raise
15 Triceps Extension
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POWERBUILDING
Cycle 2/Week 4 (deload)
Back Squat
35% 1×8
50% 1×8
55% 1×5
60% 1×5
Barbell Split Squat
2×8 (M)
Hamstring Curl
2×12 (M)
Leg Extension
2×12 (M)
Incline Sit-up
2 sets (pick reps)
“It’s kind of fun to do the impossible.”
~Walt Disney
