CROSSFIT
Front Squat
3(L) 3(M) 3(MH) 3(H)
For time:
50/35 Calorie Assault Bike
40/28 Calorie Assault Bike
30/21 Calorie Assault Bike
20/14 Calorie Assault Bike
10/7 Calorie Assault Bike
(alternate rounds with a partner)
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STRONGFIT
Cycle 3/Week 1
Pause Squat
5(L) 5(M) 5(MH) 5(H)
2 rounds:
No rest between exercises.
15 Leg Extension
15 Leg Press
(alternate rounds with a parrtner)
2 rounds:
No rest between exercises.
40m Walking Lunge
40 Russian Kettlebell Swing
(alternate rounds with a parrtner)
3 rounds:
15 Weighted Sit-up
AMRAP Toes to Bar
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COMPETITOR
For quality:
1000m Run
20 Strict Ring Pull-up
20 Hanging Leg Lift Over
20 Strict Ring Dip
3-Position Muscle Clean (Hip, AK, BK)
1+1+1(L), 1+1+1(M), 1+1+1(MH), 1+1+1(H)
Power Clean & Push Press
3(L) 2(M) 1(MH) 1(H)
Bench Press
65% 1×7
70% 1×5
75% 3×3
For total time:
3 rounds –
16 DB Snatch 50/35
8 C2B Pull-up
2 rounds –
16 DB Snatch 70/50
12 C2B Pull-up
1 round –
16 DB Snatch 90/60
24 C2B Pull-up
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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
65% 3×8
Triceps Extension
15(L) 12(M) 10(MH) 8(H)
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POWERBUILDING
Cycle 5/Week 3
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×1
90% 1×1-3
Walkout (:10 hold)
120% 1×1
Reverse Hyper
3×15 (H)
Weighted Plank Hold
3x :20 (H)
“Hope is a risk that must be run.”
~Georges Bernanos
