CROSSFIT
Dumbbell Bulgarian Split Squat
6(L) 6(M) 6(MH) 6(H)
*follow each set with 8 med ball hamstring curl
3 rounds for time:
20 Box Jumps 24/20
15 Front Squat 135/95
10 Burpee Pull-up
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STRONGFIT
Week 3
2 rounds: (very light)
10 TKE (each leg)
10 Reverse Lunge (each leg)
10 Glute Bridge
3 rounds:
No rest between exercises.
10 Back Squat
12 Russian Kettlebell Swing
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Leg Press
12 Hamstring Curl
(alternate rounds with a partner)
2 rounds for calories:
:50 Assault Bike Hard
:10 Rest
:40 Assault Bike Hard
:20 Rest
:30 Assault Bike Hard
:30 Rest
:20 Assault Bike Hard
:40 Rest
:10 Assault Bike Hard
:50 Rest
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COMPETITOR
2-3 rounds for quality:
1:00 Run/Ski/Row/or Bike
10 Scapular Pull-ups
5 Dive Bomb Push-ups
3 Single-Arm DB Squat Clean Thrusters (each side)
4 rounds for load:
6 Bench Press
12 Straight Bar Curl
4 rounds for load:
8 Supinated Grip Bent Over Barbell Row
12 Straight Bar Triceps Pushdown
For total time:
4 rounds –
10 Single-Arm DB Hang Clean & Jerk (alt. arms) 50/35
5 Bar Muscle-up
(rest 3:00)
3 rounds –
10 DB Shoulder to Overhead (2xDB) 50/35
15 Chest to Bar Pull-up
(rest 3:00)
2 rounds –
10 Devil Press (2xDB) 50/35
20 Toes to Bar
Mobility:
1:00 Prone Banded Shoulder Stretch
2:00 Banded Lat Stretch (each side)
2:00 Pigeon Pose (each side)
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WEIGHTLIFTING
BTN Jerk + Jerk
70% 2(1+1)
75% 1+1
80% 2(1+1)
Jerk
85% 3×1
Floating Power Clean
70% 2×2
75% 2×2
80% 2×2
Push Press
75% 1×3
80% 3×3
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POWERBUILDING
Cycle 2/Week 1
Back Squat
35% 1×8
50% 1×8
55% 1×8
60% 1×1
65% 1×8
3 rounds:
No rest between exercises
8 Steps Walking Lunge (each leg)
5 Nordic Curl or Glute-Ham Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises
12 Leg Extension
12 Leg Press
(alternate rounds with a partner)
Russian Twist
3×15 (M)
“If you only have a hammer, you tend to see every problem as a nail.”
~Abraham Maslow
