CROSSFIT
Front Squat + Back Squat
4+4(L), 4+4(M), 4+4(MH), 4+4(H)
6 rounds for time:
15 Wall Balls 20/14
15/12 Calorie Assault Bike
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STRONGFIT
Week 3
2 rounds: (very light)
8 Step Down
8 Single Leg RDL
8 Bird Dog
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
Complete with as little rest as possible:
50 Calf Raise
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COMPETITOR
Bench Press + Strict Pull-up
60% 8+8
70% 6+6
80% 4+4
65% 8+8
75% 6+6
85% 4+4
*WOD Specific Warm-up*
2-3 rounds:
30 Single Under
2 Rope Pull-up
10 Kip Swing
5 Shuttle Run (2×25′ = 1 – moderate pace)
10 Scapular Pull-up
3 rounds for time:
30 Crossover Single Under
5 Rope Climb
(1:00 rest)
1000/800m Bike
10 Bar Muscle-up
(1:00 rest)
10 Shuttle Run (2×25′ = 1)
20 C2B Pull-up
(4:00 rest between rounds)
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WEIGHTLIFTING
Jerk
2 waves:
70% 1×2
75% 1×1
80% 1×2
85% 1×1
Power Clean
75% 3×3
Push Press
70% 2×3
80% 2×3
Close Grip Bench Press
35% 1×8
50% 1×5
60% 1×3
65% 1×1
75% 1×1
85% 2×3
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
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POWERBUILDING
Cycle 1 /Week 3
Machine Squat
8(L) 8(M) 8(MH) 8(H)
Bulgarian Split Squat
8(L) 8(M) 8(H)
Leg Press
6(H) 12(MH) 25(M)
Hamstring Curl
8(L) 8(M) 8(H)
Standing Calf Raise
2×20 (0)
2 rounds:
20 Leg Lift
30 Heel Tap
10 V-up
30 Toes touch
20 Bicycle Crunch
“I would rather be uncomfortable with the truth than to be lied to in comfort. That’s just my nature.”
~Jesse Ventura
