CROSSFIT
Front Squat
5(L) 4(M) 3(MH) 2(H)
5 rounds for time:
20 Wall Ball 20/14
10 Pull-up
200m Run
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STRONGFIT
Cycle 1/Week 3
Complete with as little rest as possible:
50 Leg Press
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Machine Squat
Complete with as little rest as possible:
50 Hamstring Curl
Complete with as little rest as possible:
50 Leg Extension
1:00 Plank Hold
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COMPETITOR
For quality:
5:00 Assault Bike
20 Single-Arm KB Deadlift (total)
30 Band Side Steps
20 Single-Arm KB Front Squat (total)
Snatch + Hang Snatch
Build to Heavy 1+2
80% of Heavy Set: 3x Max Reps Snatch in 30 seconds
*1:30 Rest between max rep sets
Back Squat
70% 2×3
75% 2×3
80% 2×3
85% 2×3
*If you feel good, work up to 90% on last set
5 rounds for time:
6 Hang Squat Clean 135/95
9 Bar Facing Burpee
12 DB Snatch 50/35
15 Wall Ball 20/14
3 rounds:
8 Split Squat (each leg)
10 DB Romanian Deadlift
12 Reverse Hyper
(alt. rounds with partner)
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WEIGHTLIFTING
Drill
Tall Jerk 3-3-3-3
At a moderate load:
Pause Jerk (:02 in dip) 3-3-3-3
At a moderate load:
Jerk Recovery 3-3-3-3
At a moderate load:
Close Grip Bench Press 8-8-8-8
4 rounds:
12 Plate Raise
12 Overhead Triceps Exension
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POWERBUILDING
Cycle 2/Week 3
Tempo Back Squat (:04 ecc)
35% 1×8
40% 1×5
45% 1×3
55% 1×3
65% 1×3
Box Squat (above parallel)
5(M) 5(MH) 5(H)
Good Morning
8(L 8(M) 8(H)
Leg Press
12(L) 12(M) 12(H)
Nautilus Ab 2×20
“No man thinks there is much ado about nothing when the ado is about himself.”
~Anthony Trollope
