CROSSFIT
Front Squat
10(L) 8(M) 6(MH) 4(H)
*10 Banded Side Steps (each way) after each set
“Annie… But On Fire”
For time:
1000/800m Assault Bike
-then-
50-40-30-20-10
Double Under
Sit-up
Air Squat
-then-
1000/800m Assault Bike
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STRONGFIT
Week 3
2 rounds: (very light)
10 Hamstring Floss
10 Cossack Squat
10 Bird Dog (alternating)
Back Squat
8(L) 8(M) 8(MH) 8(H)
Romanian Deadlift
8(L) 8(M) 8(MH) 8(H)
AMRAP 12:00
20 Russian Kettlebell Swing
20 Steps Walking Lunge
:20 Plank Hold
:20 Wall Sit
2 rounds:
20 Calf Raise
20 Tibia Raise
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COMPETITOR
For quality:
1000m Row/Ski/Run or (2000m Bike)
3-5 minutes of hip circle (band) warm-up
2-3 minutes of crossover symmetry
2 rounds for quality:
1:00 Row
10 Lateral Box Step-up (each leg)
10 Reverse Lunge (each leg)
Barbell Lunge
8(L) 8(M) 8(MH) 8(H)
6 rounds for time:
50 Double Unders
10 Barbell Ground to OH 95/65
10 Bar Facing Burpees
*Odd rounds – Power Clean & Jerk
**Even rounds – Power Snatch
For quality:
5-10 minutes of easy cardio
5-10 minutes of myofascial release
5-10 minutes of stretching
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Floating Power Clean
70% 2×3
75% 2×3
Push Press
75% 1×3
80% 1×3
85% 2×2
Close Grip Bench Press
60% 1×5
65% 1×3
70% 1×1
75% 1×1
80% 1×5
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POWERBUILDING
Cycle 1/Week 2
Box Squat (above parallel)
4×8 (M)
Walking Lunge
4×8 (M) (each leg)
Good Morning
4×8 (M)
Leg Press
3×12 (M)
Med Ball Sit-up
3×15 (M)
“There is more wisdom in your body than in your deepest philosophy.”
~Friedrich Nietzsche
