CROSSFIT
Walking Lunge (steps each leg)
8(L) 8(M) 8(MH)
“The Chief”
For total Reps:
AMRAP 3:00
3 Power Clean 135/95
6 Push-up
9 Air Squat
(rest 1:00 between AMRAP’s)
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STRONGFIT
Cycle 3/Week 1
Back Squat
8(L) 8(M) 8(MH) 8(H)
Romanian Deadlift
3×8 (M)
Walking Lunge (steps each leg)
3×8 (M)
Single-Leg Standing Calf Raise
2 sets (pick reps)
5 rounds:
1:00 Assault Bike
:15 Rest
:30 Sit-up
:15 Rest
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COMPETITOR
3 rounds for quality:
:40 Wall Sit
20 Bicycle Crunches (each side)
20 Banded Triceps Pushdown
12 Split Squat (each leg)
Clean
65% 3×1
70% 3×1
75% 3×1
(rest 1:00 between sets)
Clean Pull (NO t&g)
95% 2×3
100% 3×2
Pause Jerk (:02 pause in dip/:02 pause in split)
57.5% 4×2
Jerk
65% 3×1
70% 3×1
75% 3×1
(rest 1:00 between sets)
5 rounds for total reps:
AMRAP 2:00
6 Bar Muscle-up
12/9 Calorie Ski
Max DB Thruster (2xDB) 50/35 in remaining time
(rest 1:00 between AMRAPs)
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WEIGHTLIFTING
Jerk
70% 1×3
75% 2×2
80% 3×1
Power Clean
70% 2×3
75% 2×2
Push Press
70% 4×4
Weighted Dip
8(L) 8(M) 8(MH) 8(H)
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
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POWERBUILDING
Cycle 3/Week 3
Back Squat
80% 5×5
Good Morning
6(L) 6(M) 6(MH) 6(H)
Hack Squat
8(L) 8(M) 8(H)
Hamstring Curl
12(L) 12(M) 12(H)
Incline Sit-up
3 sets (pick reps)
“Mediocrity knows nothing higher than itself, but talent instantly recognizes genius.”
~Arthur Conan Doyle
