CROSSFIT
Front Squat
5(L) 5(M) 5(MH) 5(H)
AMRAP 12:00
6 Calorie Assault Bike
6 Power Clean 135/95
6 Box Jump Over 24/20
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STRONGFIT
Cycle 2/Week 3
Back Squat
8(L) 5(M) 3(MH) 3(H)
3 rounds:
8 Bulgarian Split Squat (M)
8 Single Leg RDL (M)
(alternate rounds with a partner)
4 rounds:
15 Russian Kettlebell Swing (M)
10 Goblet Squat (M)
:30 Plank Hold
Calf Raise
2 sets (pick reps)
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COMPETITOR
For quality
300m Ski Erg
10 Tempo Strict Ring Pull-up (:03 ecc)
20 Strict Toes to Bar
10 Tempo Strict Ring Dip (:03 ecc)
300m Ski Erg
5 rounds:
8×25′ Shuttle Run
8 Burpee Box Jump Over 24/20
(1:1 rest)
Clean + Thruster
5x 1+1 (L)
4x 1+1 (M)
3x 1+1 (MH)
2x 1+1 (H)
Clean Deadlift
80% 3×3
(% based on clean 1RM)
For quality:
30 minutes of cardio – row, bike, ski, run
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WEIGHTLIFTING
Drill
Tall Jerk 3-3-3-3
At a moderate load:
BTN Jerk 3-3-3-3
(behind the neck)
At a moderate load:
Power Clean from blocks (AK) 3-3-3-3
At a moderate load:
Push Press 4-4-4-4
Close Grip bench Press
60% 3×8
Triceps Extension
15(L) 12(M) 10(MH) 8(H)
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POWERBUILDING
Cycle 5/ Week 2
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
75% 1×1
80% 1×1
85% 1×1-3
Pause Squat
70% 2×2
Walkout (:10 hold)
115% 1×1
Reverse Hyper
3×15 (H)
Weighted Plank Hold
3x :20 (H)
“I feel like, even if something goes wrong, I have confidence in myself and my team that we’ll fix it.”
~Patrick Mahomes
