CROSSFIT
For load:
Bench Press 4-4-4-4-4
(make consistent increases)
For time:
500m Row
20 Handstand Push-up
400m Run
80 Double Under
500m Row
80 Double Under
400m Run
20 Handstand Push-up
500m Row
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COMPETITOR
3 rounds for quality:
20 Banded Monster Walk (forward)
20 Banded Monster Walk (backward)
10 Banded Side Walk (each way)
10 Banded Tempo Air Squat (:03 ecc)
10 Banded Tempo Glute Bridge (:03 ecc)
Front Squat
65% 1×6
75% 1×4
85% 2×2
For total reps:
AMRAP 4:00
20 DB Box Step-up 70/50
20 Toe to Bar
(rest 4:00)
AMRAP 4:00
15 DB Box Step-up 70/50
15 Toe to Bar
(rest 4:00)
AMRAP 4:00
10 DB Box Step-up 70/50
10 Toe to Bar
3 rounds for quality:
15 Ring Push-up
:30 L-Hold
1:00 Plank (hands)
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WEIGHTLIFTING
At a moderate load:
Push Press 4×4
(focus on smooth and fast. not load)
At a moderate load:
Power Clean 3-3-3-3
(make consistent increases)
At a moderate load:
Pause Strict Press (:02 at top) 5×5
(focus on control. not load)
At a moderate load:
Bulldog 8-8-8
(focus on smooth and fast. not load)
Side Plank Hold
2x :30 (both sides)
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POWERBUILDING
Cycle 2/Week 3
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
82.5% 1×5
Walk Out
110% 1×1
Pause Squat
70% 1×3
Barbell Walking lunge (each leg)
6(L) 6(M) 6(MH) 6(H)
(increase weight of final set weekly)
2 rounds:
20 Reverse Hyper (H)
20 Nautilus Ab (H)
“I’ve been called many things, but never an intellectual.”
~Tallulah Bankhead
