CROSSFIT
Walking Lunge (steps each leg)
10(L) 8(M) 6(MH) 4(H)
2 rounds for time:
250m Row
(rest 1:30)
250m Row
(rest 1:15)
250m Row
(rest 1:00)
250m Row
(rest :45)
250m Row
(rest :30)
250m Row
(rest :15)
250m Row
(rest 3:00)
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STRONGFIT
Cycle 4/Week 2
Machine Squat
10(L) 10(M) 10(MH) 10(H)
Hamstring Curl
20(L) 15(M) 10(H)
Leg Press
10(H) 15(MH) 20(M)
Leg Extension
20(L) 15(M) 10(H)
2 rounds:
40m Backwards Sled Drag
40m Sled Pull
40m Sled Push
(alternate rounds with a partner)
1:00 Plank Hold (during rest)
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COMPETITOR
3 rounds for quality:
10 Straight-Arm Banded Lat Pulldown
15 DB Curl & Press
10 KB Side Bend (each side)
15 Banded Clamshell
Clean
Every 1:00 for 9:00
75% 3×1
77.5% 3×1
80% 3×1
Clean Deadlift + Clean Pull
90% 2(1+3)
95% 2(1+2)
Rack Jerk + Pause Split Jerk (:02 in dip/:02 in split)
50% 4(1+1)
Jerk
Every 1:00 for 9:00
75% 3×1
77.5% 3×1
80% 3×1
7 rounds for time:
8 Strict HSPU
30 Double Under
8 Power Snatch 95/65
(rest 1:1)
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WEIGHTLIFTING
Jerk
70% 1×3
75% 1×3
80% 2×1
85% 3×1
Tempo Jerk Dip (:04 ecc)
90% 2×2
Power Clean
75% 4×3
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
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POWERBUILDING
Cycle 4/Week 3
Testing Next Week
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×1
90% 1×1
75% 1×3
Walkout (:10 hold)
110% 1×1
Reverse Hyper
2×20 (M)
Weighted Plank Hold
2x:20 (M)
“Zeal without knowledge is fire without light.”
~Thomas Fuller
