CROSSFIT
For time:
35 Weighted Sit-up 25lbs
35 Toes to Bar
6 rounds:
400m Run
(rest 1:00 between rounds)
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STRONGFIT
Testing
Back Squat
Build to 1RM
3 rounds:
No rest between exercises.
8-12 Leg Press
8-12 Leg Extension
8-12 Hack Squat
(alternate rounds with a partner)
For time:
1000m Assault Bike
(rest 1:30)
1000m Assault Bike
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COMPETITOR
For quality:
3:00 Jump Rope (single under, double under, crossover)
20 Push-up
20/20 Band Internal/External Rotation (each arm)
20 Band Pull Apart
20 Ring Row
Push Press 6-6-6-6
*:03 pause at the top of the last rep each set
Incline Bench Press 8-8-8-8
*work positions and stay lighter today
3 rounds:
8 DB Arnold Press
12 Overhead Triceps Extension
Max Reps Strict Bar Dip
2 rounds:
8 DB Front Raise
8 DB Lateral Raise
8 DB Rear Delt Fly
For time:
27-21-15-9
Calorie Row
Hand-Release Push-up
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Power Clean
70% 4×2
Push Press
80% 3×3
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POWERBUILDING
Cycle 1/Week 4 (deload)
Tempo Back Squat (:04 ecc)
35% 1×5
40% 1×5
45% 1×5
50% 1×5
Box Squat (above parallel)
3×5 (M)
Good Morning
3×8 (M)
Leg Press
2×12 (M)
Nautilus Ab
2×20 (M)
