CROSSFIT
For load:
Front Squat 5-5-5-5-5
For time:
100′ DB Walking Lunge 50/35 (1x DB)
75 Double Under
50 DB Snatch 50/35
75 Double Under
100′ DB Walking Lunge
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STRONGFIT
Cycle 1/Week 3
Back Squat
5(L) 5(M) 5(MH) 5(H)
*follow each set with 8 band good morning.
2 rounds:
10 Bulgarian Split Squat (M)
10 Single Leg RDL (M)
(alternate rounds with a partner)
Single Leg Calf Raise
2×15 (M)
4 rounds:
15 Russian Kettlebell Swing (M)
10 Goblet Squat (M)
:30 Plank Hold
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COMPETITOR
2 rounds for quality:
10 Arnold Press (each arm) (M)
10 Strict Toes to Bar
Push-Press + Jerk
80% 2+1
85% 1+1
90% 1+1
95% 1+1
100% 1+1 *if no misses to this point*
(% based on Push-Press)
Bench Press 5-3-1-1-1
*follow each set with max C2B Pull-up
For reps:
Every 1:00 for 10:00
Ring Muscle-up
(choose reps prior to start. unbroken)
(choose reps prior to start. unbroken)
*Start each round with 20 Double Under
For time:
50/40 Calorie Assault Bike
-then-
42-30-18
Wall Ball 20/14
Toes to Bar
-then-
50/40 Calorie Assault Bike
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WEIGHTLIFTING
Jerk
70% 1×3
75% 1×3
80% 1×3
Power Clean
70% 3×3
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
Dumbbell Incline Press
12(L) 10(M) 8(MH) 6(H)
Alt Lateral Raise & Front Raise
3×8 (M) (each way)
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POWERBUILDING
Cycle 3/Week 3
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×1
87.5% 1×3
Walk Out
110% 1×1
Walking Lunge
6(L) 6(M) 6(H)
3 rounds:
No rest between exercises.
10 Reverse Hyper (MH)
15 Nautilus Ab (M)
(alternate rounds with a partner)
“To win without risk is to triumph without glory.”
~Pierre Corneille
~Pierre Corneille
